Do you often find yourself feeling stressed out before bedtime? If you do, you are not alone. Millions of individuals, from all over the world feel exhausted and continue to struggle to actually fall asleep. The reason behind that is because it is often very difficult to calm down before you sleep.
Here are 4 ways to help you calm down before bed.
Give yourself time to settle down and relax – Switch OFF!
A healthy time to allow your mind to relax and calm down is at least 1 hour before your bed time. This means that you should stay away from stimulating activities such as paper work and electronic devices (including your phone). Instead read a book, listen to soothing music or (if you are lucky enough) get a massage.
Practice your deep breathing.
All you need to do is to find somewhere quiet around your house, sit still and focus on deep breathing through your nose, slow and steady. Just like meditation and yoga, tuning into your breathe can do wonders for your mind. Just start with 10 minutes of deep breathing through your nose before bedtime to help you unwind.
Have a warm bath.
As well as relaxing the tension in your muscles, a warm bath can raise your core body temperature and also trigger you to feel sleepy. This is a great way to calm down before going to sleep especially after a long and tiring day at work or school.
Drink a cup of herbal tea.
Instead of drinking coffee in the evening, try drinking some chamomile tea or a cup of passionflower. Herbal teas are known to relax and soothe.
When children breathe through their mouths during the day chances are that they also breathe through their mouths at night. Mouth breathing at night is directly connected to altered levels of carbon dioxide and oxygen in the blood stream. When less oxygen is able to reach the brain, learning and the ability to focus at school becomes a problem for many children.