In our fast and busy world, it’s hard to find a little quiet ‘me’ time. We carry the stress and madness of our day into our nights and bed as well. It becomes impossible to find ways to relax the mind before bed, and wind down.
When you were a kid, stories of monsters kept you awake, shivering under the covers. As we grow older, our demons are workplace stress, relationship issues and money worries, but the results are the same. It, therefore, becomes important to learn ways to relax the mind before bed.
Finding healthy ways to relax the mind is very important from a wellness perspective. Lack of sleep has been linked to heart disease, anxiety, strokes, decrease in metabolism and diabetes. It affects immunity, memory, mood and weight control, according to studies. A sound sleep can offer many benefits not only to your health, but also to your beauty.
If falling asleep as soon as you roll up in your sheets remains only a sweet dream, it’s essential to learn ways to relax the mind before bed. The following are some tried and tested healthy ways to relax the mind.
Create the setting
Noise and light can stimulate your mind and prevent you from sleeping. Check out some ways to relax the mind before bed: dim lights, scented candles, soft music in a low voice, comfy sheets... Don't consciously force yourself to relax, as the pressure to do that can be equally stressful! Think of something happy or relive happy memories as you snuggle down.
Remember your routine as a child? A glass of milk and a bedtime story? As you were growing up, you decided that routines were boring. However, routines work because they involve repetition, and bedtime rituals signal to the brain and the body that it's time to sleep. Read, but take care not to sit up all night. A bath or shower with your favourite scented shower gel is one of the best ways to relax the mind before bed.
Pull the plug
Shut off all gadgets. This is a no-brainer, but we still frantically check mail just before we sleep. Thinking about your friend's glam new outfit on Facebook or your colleague's exciting holiday can rob of you precious minutes of sleep. Moreover, the light from these gadgets is proven to suppress melatonin, the hormone which aids sleep. Even a TV in the bedroom can be equally distracting.
Exercise – but early
This is one of the most healthy ways to relax the mind. Exercise reduces stress and anxiety, releasing endorphin into the brain. Physical exertion has a positive impact on the mind, giving you sense of accomplishment and calmness. But, make sure you don't exercise too close to your bedtime, or you may be overstimulated!
Cut the coffee and crap
We all know that caffeine over stimulates the brain. In fact, coffee is the preferred drink for students and professionals who try to be pull an all-nighter. If you're looking for healthy ways to relax the mind, stay away from coffee or for that matter, alcohol, lots of chocolate or a heavy and spicy meal before bedtime.
Do you have any special ways to relax the mind before bed? Share your thoughts in comments below.