Home & FamilyHealth & Fitness6 Ways to Unwind and Destress Before Bed

6 Ways to Unwind and Destress Before Bed

Sleep is incredibly important because it affects your emotional, physical, and mental health. Often, how you sleep directly correlates to how you feel the next day. We all know how terrible it feels to go without quality sleep and feel extra groggy. Well, if you often have trouble winding down after a tough day at work or after troubles with your family, there are several steps you can take to help you relax. Keep reading our tips below for how to de-stress and chill out.

De-Stress Before Bed

Do a Yoga Routine

Although intense exercise isn’t recommended before bed because it increases your heart rate and cortisol levels, gentle stretching in the form of yoga may help you feel sleepy. If you want to do something to take your mind off your day and reconnect with your body, try out the yoga poses below.

  • Hero pose (Virasana)
  • Cat and Cow Pose (Marjaryasana and Bitilasana)
  • Child’s Pose (Balasana)
  • Figure Four Against the Wall (Modified Sucirandhrasana)
  • Legs Up the Wall (Viparita Karani)
  • Supine Spinal Twist (Supta Jaṭhara Parivartānāsana)
  • Happy Baby (Ananda Balasana)
  • Reclining Goddess Pose (Supta Baddha Konasana)

Try out CBD

If you’ve been having sleeping issues, CBD might be your new best friend to help you get a better night’s sleep. CBD has been proven to reduce anxiety and stress, which are common underlying causes of insomnia.If the stress of your day is resulting in physical sensations like muscle tightness and headaches, CBD canlessen pain and help release contracted muscles by reducing inflammation.

Stress during the day can manifest in the form of nightmares while you’re sleeping, leading to a tense and upsetting sleep experience. Luckily, CBD helps reduce the occurrence of nightmares according to the latest medical research.

You don’t have to spend a fortune to try CBD, check out the discounts on Social CBD for affordable choices.

Stop using Blue Light Screens

Blue light is the enemy of good, restorative sleep. Blue light is emitted from television screens, your smart phone, computers, and other similar digital devices. If you expose yourself to too much blue light, your circadian rhythm might be negatively affected, and you might even damage your retinas over time.

You can limit blue light’s effect by investing in a pair of blue-light blocking glasses to start. It’s also a good idea to avoid blue light exposure up to two hours before you plan to go to bed.

Take a Hot  Bath or Shower

Bathing in hot water between 104 and 109 degrees Fahrenheit 90 minutes before bed can help you get great quality sleep. If you take a bath or shower, it can help you fall asleep up to ten minutes faster according to research from the University of Texas at Austin. Add in a lavender bath bomb for an extra luxurious experience!

Sip Chamomile Tea

Chamomile boasts unique properties that can help soothe a worried, anxious mind. Drinking caffeine-free chamomile tea contains apigenin, which is an antioxidant that binds to some of your brain receptors. In turn, you feel sleepier and you might have fewer issues with insomnia.

In one particular study, women who drank chamomile tea for two weeks straight reported a better overall sleep quality compared to the control group. They also reported fewer symptoms of depression.

Try a Weighted Blanket

Weighted blankets work by using the principle of Deep Touch Pressure therapy or DTP. DTP works by applying a gentle pressure all across the body, sort of like a hug from your best friend. In turn, this pressure helps you feel less anxious and restless. If you tend to toss and turn at night, a weighted blanket can also help you get more restful, restorative sleep by keeping you from moving around too much.

Conclusion: Relax and Unwind, one Step at a Time

Winding down after a very stressful day can be incredibly difficult. Sometimes, all you can do is replay the day’s annoyances in your head and drive yourself crazy. With that said, there are plenty of healthy ways for you to feel more relaxed and happier. By following the tips in this article, you can decompress from life’s frustrations and practice a little self-care. Whether you choose to do yoga before bed, try a CBD sleep aid, or practice meditation, you can enjoy a peaceful night of slumber.

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