The leading factor that keeps a person up at night is an active mind caught up in anxiety, worry, agitation, or sadness. The million-dollar question is, how do you de-stress when you want to go to bed? Well, below are a few ways:
1. Try Gentle Yoga Before Bed
More than 85% of people who practice gentle yoga before bed experience a reduction of stress. Further, 55% sleep better at night. This is based on a survey taken by The National Center for Complementary and Integrative Health. In fact, you are recommended to try the 7 restorative yoga poses before going to bed.
2. Take A Shower
Experts recommend taking a warm shower or bath one or two hours before going to bed. That is because taking a shower or bath has proven to be relaxing for both the mind and body. It has been proven to lower blood pressure and heart rate.
3. Read Something (a Novel, Story Book, Or Magazine)
Did you know that reading is a great way to relax? It has been shown to be an effective de-stressor. Even a six-minute read can reduce stress by up to 70%. This is based on research by the University of Sussex. Dr. David Lewis; the cognitive neuropsychologist who conducted the test said that he often gets lost in good books, which is the ultimate relaxation. He continued to add that a person can easily escape from the worries and stress of the world.
Dr. David Lewis recommends reading from the traditional books and thot those found in IPad, kindles, and other backlit devices. If you cannot get a book, consider listening to one of the Sleep-Cast from Headspace. Choose a book narration from a series of descriptive narration, where the voice is soothing and relaxing. This will allow you to unwind.
4. Try Headspace
Headspace is a website that offers hundreds of meditations. In fact, since members understand the benefits of meditation before bed, Headspace was inspired to launch a program known as Launch by Headspace. These are meditation techniques and practices one can practice before bed to help fall asleep and distress.
According to Headspace, meditation is not about stopping thoughts but learning to be more at ease with your thoughts. With this technique, one can reduce stress and pave the way to a well-rested night.
5. Have A Gratitude List Every day?
Several studies have linked gratitude and feeling of wellbeing to better sleep. For this reason, practicing gratitude has many positive effects on our lives. It has also been proven to lower blood pressure and reduce the risk of anxiety. All these are good conditions that promote better sleep. This is according to a UC Davis professor of psychology Robert A. Emmons. He is the leading scientific expert on the science of gratitude. He recommends having a gratitude journal, where you will write a few things that you are thankful for.
If you are finding that you are struggling to get to sleep try the above tips. Don’t forget to check your mattress, if you are trying to sleep on an old mattress all of your good work could be for nothing. These trusted mattress ratings will help you to decide what is the best mattress for you.