Tossing and turning in bed late at night and waking up exhausted is something that affects our mental health badly. Like food, uninterrupted and sufficient sleep hours are essential for brain functioning. That is why sleep disorders like insomnia and sleep apnea need proper treatment, such as therapies or medications.
But, over-reliance on pills for sleep restoration comes with specific side effects: dizziness, impaired cognition, stomach issues, etc. However, with some nighttime wellness tips, you can naturally improve your sleep quality without medication. In this guide, learn how to relax before bed quickly so you can have quality sleep and wake up refreshed.
Top 5 Natural Ways to Wind Down at Night
Establishing a consistent bedtime routine helps minimize sleep issues. You need to tweak your habits for better cognition, higher productivity, and performance, particularly after the evening. Have a look at some of the healthy activities to add to your sleep hygiene routine:
1. Meditation
A calming evening routine is incomplete without meditation. According to a study, different types of meditation, such as mindfulness and transcendental meditation, can help improve emotional stability. Stress and anxiety are major culprits behind sleep issues, which can be significantly tackled with meditation.
Just a small session of 5 to 10 minutes can help you fall asleep quickly by calming your nervous system. However, as a beginner, you may find it challenging to focus on your body during a session. Regular practice is the only way to master this skill towards better cognition and overall mental health.
2. Hot Water Shower
A hot shower can help you fall asleep quickly and serves as a natural remedy for sleep issues. Our body’s core temperature reduces naturally during sleep, and you can stimulate this change with a hot bath. After a shower, our body temperature decreases, signaling to the brain that it’s time for sleep.
To make this time more rejuvenating, you can use bath bombs, which offer both moisturizing and soothing effects. Cannabidiol is a well-researched cannabinoid famous for its pain-relieving and stress-relieving qualities, which let you relax after a stressful day.
3. Aromatherapy
Your bedroom environment directly impacts your mental health and determines your sleep quality. To make it calming, aromatherapy is the best approach. You can use essential oils or incense sticks to get the aromas of lavender, chamomile, or cedarwood.
All these fragrances are potent for improving sleep quality and have a calming effect on the nervous system. However, more research is needed to elaborate on the link between sleep benefits and fragrance.
4. Stretching Exercises
Physical discomfort, fatigue, or pain can be the reason behind restlessness at night. You can relax your body naturally with simple stretching exercises. They improve blood flow to the different body parts and relieve muscle stiffness.
Stretches involve gentle movements that you can easily perform, even after a hectic day. Child’s Pose, Knee-to-chest stretch, Bear hug, Spinal twist, and Cat-Cow stretch are effective for muscle relaxation.
5. Herbal Tea
Having herbal tea is another harmless and soothing habit to add to your evening routine for a better night’s sleep. Lavender, sandalwood, chamomile, valerian, etc., are effective plant extracts that are readily available. Particularly, lavender and chamomile have scientific evidence about their stress-relieving properties. People with anxiety or depression who face insomnia or other sleep disorders find these herbs effective.
Or, you may consider other options depending on your personal choice. Any evening tea should be relaxing, so don’t force yourself to drink herbs with unpleasant tastes. Try out different options to pick the tastiest one to make a habit.
Read Also: 5 Ways To Feel Better During Summertime
Bottom Line
An ideal nighttime routine can cover up the majority of sleep issues, leading to better mental and physical health. All the above-mentioned bedtime self-care ideas are effective for winding down after a workday.
Remember that what works best for others may be ineffective for you. Instead of blindly following rituals, try to be more specific. Listen to your body and follow a personalized nighttime plan according to your personality.
