Tips For Calming Down Before Bed
Getting a good night’s sleep is incredibly important for your mental and physical wellbeing. Sleep is when your body repairs itself and processes all your memories from the day prior. Ensuring that you get enough sleep helps to reduce your cortisol levels, which can affect your mood and overall health.
However, if you suffer from anxiety symptoms or just have too much to do in a day, getting the full 7-9 hours of recommended sleep can be difficult. For anyone who struggles to rest easy at night, here are a few simple tips to help you fall and stay asleep.
Drink A Warm Beverage
Enjoying a warm cup of water with lemon or Oteas Organic Sleep Well tea is a great way to unwind before bed and get that melatonin going. Along with the soothing effects of a warm drink, the rooibos in the Organic Sleep Well tea is an anti-inflammatory that helps relieve feelings of discomfort. What better way to slip into a blissful sleep than by easing any physical pain and warming yourself up on a cold fall night?
Calm Down By Limiting Blue Light Exposure
It’s been proven that getting too much exposure to blue light before bed can affect your body’s ability to produce melatonin. When your eyes experience blue light this signals to your brain that it’s still daytime, therefore reducing feelings of sleepiness by not releasing the hormones that help you fall and stay asleep. To avoid this, make it a point to not look at your phone or computer for at least an hour before bed. This will give your body the chance to understand that it’s now bedtime and begin the shutting down process.
Practice Relaxing Habits to Relieve Anxiety Symptoms
Anxiety symptoms are one of the biggest culprits of not being able to sleep well at night. They might keep you tossing and turning for hours, unable to get into REM sleep and really feel rested the next day. If you recognize that you’re struggling with anxiety, it’s important to get the professional help you need while also practicing relaxing habits throughout the day. Some of these include journaling, getting physical exercise to reduce cortisol, reading a book before bed, or meditating. Any habit that allows you to get out of your head and into your body is a great way to relieve anxiety symptoms and help you feel more relaxed for bed.
Go To Bed At The Same Time Every Night
Our bodies love routine, which is why the best way to calm down before bed is by having a bedtime that you adhere to every night. This also applies to maintaining a daily wake-up time. Training your body to recognize when it needs to be asleep and when it needs to be awake will help regulate your sleep cycle and allow you to fall asleep easier. It can be tempting to watch one more episode of your favorite TV show, but by sticking to your bedtime and practicing relaxing techniques beforehand, you’ll get a more restful night’s sleep.
Use White Noise To Drown out Other Sounds
When all else fails, consider keeping a pair of headphones with your favorite white noise playlist close at hand. Even when you practice all the better sleep techniques mentioned in this blog post to help you calm down before bed, they might not always work. Loud or irritating noises can severely affect REM sleep and keep you up all night. Rather than suffer from constantly being woken up, drown out any other sounds by playing white noise to help you fall asleep. Everyone is different, so finding the best white noise to help you relax is a simple way to have you feeling rested and replenished for the day ahead.
For more delicious teas that can help you have a great night’s sleep, visit Oteas. Your bedtime routine can be both relaxing and eco-friendly with our sustainably sourced ingredients and biodegradable packaging. Find your new favorite blend today!