Unwind and Recharge: Relaxation Techniques for a Restful Night’s Sleep

Many people these days struggle falling asleep. Modern technology and everything that goes with modern living can be disruptive to sleep patterns. Our lifestyles often aren’t aligned with natural circadian rhythms as they would have been in the agricultural past of our ancestors when the sunlight woke you in the morning, and when darkness fell over the land, there wasn’t much else to do but sleep.

For those who toss and turn all night, don’t lose hope. There is help for getting a better night’s sleep. Here are three different strategies designed to ease you into a blissful night of eight (or more) hours of sleep.

1.) Creating a Tranquil Bedtime Routine: Practices to Signal Your Body and Mind that It’s Time to Unwind

It’s very important to develop a sleep routine. Begin by going to sleep at the same time every night, whether it’s a weeknight or the weekend. This helps get your body used to getting tired at the same time every night and signals that it’s time to slip off into the land of nod.

After the time is set, develop a calming and individualized sleep routine. Anywhere from half an hour to two hours before bed, you can begin your routine. Find things that are enjoyable and relaxing to you. Try curling up with a good book, doing some deep breathing, meditation or self-care. Avoid things that are stimulating, like horror movies.

Another suggestion is to only use your bed for sleeping. So, only climb in when you’re truly ready to close your eyes and sleep. Don’t use it to eat or read or watch Hulu. Make the bed itself as comfy as you can with your favorite blankets and pillows.

Also, blue light interferes with circadian rhythm and melatonin production, so either turn off all devises a set time before bed, or use a filter to block out blue light. Make sure your bedroom is sufficiently dark and cool. Some people also prefer to sleep with some kind of white noise.

2.) Mindfulness and Meditation: Techniques to Calm the Mind and Release Stress Before Bed

Another great technique is using mindfulness and meditation to calm your nervous system shortly before bed. All the stress and worries that have built up during the day can be relieved through meditation, helping return you to a sense of peacefulness and well-being.

Meditation may also have some tangible physical benefits. In some cases, it’s been shown to lower heart rate, lower blood pressure, and increase serotonin and melatonin.

There are many different styles of meditation. Some similar relaxation techniques include deep breathing, guided meditation and progressive relaxation. Guides for how to practice these can be found in books and online. There’s an amazing abundance of relaxation videos online.

3.) The Power of Aromatherapy and Relaxing Sleep Environment: Using Scents and Surroundings to Promote Relaxation and Rest

Another thing to consider that might be helpful with sleep is aromatherapy. Aromatherapy uses appealing scents to improve mood. It’s thought that different aromas can activate areas in your brain that are tied to emotions and memories. Aromatherapy typically uses essential oils made from natural sources, like herbs such as peppermint or flowers like lavender. Different kinds of oils provide different benefits. Some can be stimulating and enhance energy, while other can reduce anxiety and stress. Lavender is well known for creating a sense of calm and inducing sleepiness.

Essential oils can either be put on the skin or breathed through the nose. There are also essential oil diffusers. When these are warmed up, they can spread the scent through the room.

Creating a pleasant atmosphere helps us wind down for a peaceful night’s sleep. Between a bedtime routine, meditation and aromatherapy, improved rest awaits us.

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