Bedtime ritual
Do you struggle to get to sleep at night? Try one, all or a mixture of these tips to help you relax and unwind before bed:
Turn off all screens and dim the lights at least 1.5 hours before you want to be asleep. The blue light emanating from screens fools your brain into thinking it’s still daytime and it will continue to produce hormones to keep you awake.
Do some gentle exercise, such as yoga or stretching. Nothing aerobic too close to bedtime, as this produces hormones that make you feel bright and alert. Save that for the morning!
Have a warm shower or bath. This calms the nervous system and helps you feel relaxed. Get comfy in your favorite pajamas and fluffy socks or slippers to keep yourself feeling warm and snug.
Do a “brain dump”: Take a piece of paper or a journal and free-flow write all the things that are bothering you, anything you’re worried or upset about. It doesn’t matter how it comes out, no one is going to read it. The important thing is that you’re expressing how you feel and getting it out of your head, onto the page. Set a timer for this so that you don’t spend too long, 5-10 minutes is plenty.
Have a chamomile or other herbal tea to help you relax some more.
Read a book or magazine or listen to some relaxing music (no screens).
Meditate or do some deep breathing in bed as you get ready to fall asleep.
