How to calm down before bedtime?

Sleepy and well-rested people enjoy better health and well-being than the rest of the population. It is therefore worth ensuring that you get 8 hours of uninterrupted sleep every day. Daily rituals that prepare the body for rest can help. Discover our ways to calm down after a long day.

Introducing changes to your evening habits can start by reducing certain activities. These have a negative effect on the body, causing it to become agitated, which can be the cause of sleep problems. They increase levels of adrenaline and cortisol, hormones that cause feelings of stress and put the body in a state of readiness for action.

What is worth avoiding before bedtime?

-Electronics. Blue light has a stimulating effect, as do incoming notifications from various apps. It is a good idea to switch off all devices one hour before bedtime.
-Heavy meals. It is better to avoid fried and fatty foods as they stimulate the digestive system. Also, remember to eat your last meal at least 2 hours before going to bed.
-Alcohol. An evening glass of wine may seem like the perfect remedy for sleep problems, but it is not. Alcohol is a diuretic and can therefore cause you to wake up during the night. If you want to consume it, it is advisable to do so at dinner time.
-Caffeine. This is a substance that breaks down very slowly in the body, and its stimulating effect lasts for several hours. It is therefore better to drink the last coffee or tea in the early afternoon.

What to do before bedtime?

So, how should you spend your time in the evening to calm your body down? It is advisable to engage in activities that are conducive to sleep and do not cause strong emotions or agitation. A great way is to devote the evening hours to body care and relaxation exercises.

What can you do before bedtime?

1. Read books. This activity alone helps to tire the eyes and promotes sleep.
2. Have a bath. Warm water and soothing scents are a great way to relax.
3. Plan the next day. Writing down a list of tasks that can cause stress and scheduling them appropriately will keep them out of your head.
4. Meditate. Even a practice of a few minutes can be effective in calming down and calming the mind.
5. Drink a warm beverage. Ideally, it should be an infusion of herbs that make it easier to fall asleep, such as lemon balm.
6. Take care of your surroundings. A tidy bedroom, fresh bedding and a comfortable bed will certainly help you relax.

It is also a good idea to ensure physical activity during the day. A tired body will make it much easier to fall asleep. It doesn't have to be an intense workout - half an hour of walking or light stretching exercises will suffice.