In such uncertain times, it can be hard to shut our minds off and relax — especially for a good night’s sleep. Whether it’s checking the news before bed or stressing about work the next day, the worries that run through our mind can often prohibit us from getting proper sleep.
One way to relax before bed is by creating a soothing bedtime routine for adults. Creating a relaxing bedtime routine signals to our brain that it’s time to go to bed and can result in a deeper sleep. To help, we’ve outlined five of the best bedtime routines for adults below.
Set an Alarm
Oftentimes we get wrapped up in a TV show or a good book and end up going to bed at a much later hour than we intended. Your bedtime routine should start and end at the same time each night. This consistency is great for sleep. To help, set an alarm an hour to 30 mins before you want to head to bed. Use this time to unplug and unwind before you hit the hay.
Take a Hot Shower or Bath
Taking a hot shower or bath before bed lowers the body’s temperature and promotes healthy sleep. Even if you prefer to shower in the morning, taking a shower at night allows you to wash off the day you just had. Take your time in the shower and consider putting on a relaxing playlist.
Write a To-Do List
Lying awake thinking about the laundry list of things you have to do the next day will only increase your anxiety and make it harder for you to fall asleep. To help, write down a to-do list of the top seven to ten things you need to get done the night before. This will ease your mind and help you drift off into sleep.
Practice Yoga
Yoga has many positive benefits including the effects it has on sleep. Certain yoga poses can relax your muscles and mind, making it easier to fall and stay asleep. Consider practicing five minutes of yoga before bed. Try muscle-relaxing moves like the wide-legged forward bend, seated spinal twist, and knees to chest stretch.
Use Aromatherapy
Aromatherapy is a common technique used for stress management. Various types of essential oils can be applied to the skin or a diffuser to help you relax. Scents like lavender are great for helping you doze off.
While there is no one-size-fits-all bedtime routine, there are some great all-natural methods to signal to your body that it’s time for bed. Nightly yoga and aromatherapy are just two of the many all-natural bedtime routines that are extremely beneficial for your health. To learn more about bedtime routines for adults, take a look at the infographic courtesy of Casper below.
