Along with drinking water and eating vegetables, being able to sleep through the night is one of the most important aspects of living a healthy life. Unfortunately, many adults have trouble winding down after a long day. Others may be unintentionally sabotaging their sleep quality by using their phones to relax before bed. If you or someone you know are struggling with nighttime anxiety, here are four tips that may help you fall asleep at bedtime.
Establish a Bedtime Routine and Stick to It
Build a routine for the last 30-60 minutes of the day before you climb into bed. As you complete your bedtime routine activities, your mind and body will slowly realize it’s time for bed, and you’ll hopefully feel yourself becoming tired. Aim to go to bed at the same time each day. Journaling, taking a bath, dimming the lights, and changing into pajamas are examples of common evening activities that you can incorporate into your bedtime routine.
Put Down the Phone
Cell phones and other electronics with screens emit blue-wavelength light, which helps stimulate alertness during the day but can also negatively impact sleep. Additionally, electronics often remind people of work, making it impossible to relax. Experts recommend turning off electronics at least 30 minutes before bed to help your brain transition to nighttime. It can also be helpful to apply a blue light filter or adjust dimness settings for any late night screen time.
Try a Supplement
Taking a natural sleep aid just before bed can also help promote drowsiness and a good night’s rest. Cannabidiol, or CBD, has emerged in recent years as a safe sleep aid with little side effects. Examples of other sleep aids include chamomile, melatonin, valerian root, and diphenhydramine, all of which are often found in many over-the-counter supplements. You can also supplement with natural teas or CBD gummies with valerian root and chamomile.
Stretch Your Body
Stretching your muscles at the end of the day can relieve tension, improve blood flow, and alleviate joint pain, subsequently contributing to a relaxed state of mind. For bonus points, try a series of relaxing yoga poses, such as a classic butterfly or corpse pose. Research shows that performing yoga can decrease stress and improve sleep quality.
Nighttime anxiety may be common, but that doesn’t mean you have to live with it. Try the above methods to quiet your racing mind before bed. For best results, always consult with your physician if you are experiencing sleep troubles.