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How to Create a Soothing Bedtime Routine to Unwind Before Sleeping

Creating a soothing bedtime routine allows us to unwind and relax from the day’s stresses, promoting a peaceful and restful sleep as we sleep and end the day’s hustle. In your fast-paced and often hectic routine, it is essential to cultivate a moment of tranquility before we lay our heads to rest. A soothing bedtime routine can help us transition from the busyness of the day to a state of calmness and prepare our minds and bodies for a night of quality sleep – one that we all need and oftentimes deprive ourselves of. 

Be consistent. 

The first step in creating a soothing bedtime routine is to establish a consistent schedule. Going to bed and waking up at the same time each day helps regulate your internal clock, leading to more restful nights. Consistency in our routine promotes the release of melatonin, a hormone responsible for sleep regulation.

Create the best bedroom environment. 

After establishing a consistent schedule, it is important to create a peaceful environment in your bedroom. A clutter-free and organized space can have a profoundly relaxing effect on our minds. Dimming the lights or ‘darkness’, and using calming colors in your bedroom decor can also contribute to a soothing ambiance when sleeping. 

Do some meditation. 

Engaging in activities before sleeping that promote relaxation is another essential aspect of a relaxing bedtime routine. Reading a book, journaling, taking a warm bath, or practicing meditation or deep breathing exercises enable your mind to be well-rested before going to bed. These activities signal our bodies and minds that it is time to be calm and prepare for sleep.

You can also create your own ritual around your bedtime routine which can further enhance the soothing effects of meditating before going to bed. Whether it’s lighting a scented candle, applying a calming essential oil, or playing soft music, a ritual sends a signal to our brains and facilitates the transition to sleep.

Do away with anti-sleep activities. 

The opposite of the previous tip also applies in creating a soothing bedtime routine, and that is avoiding stimulating activities or substances close to bedtime. This includes avoiding caffeine, nicotine, and using electronic devices (yes, including your phone!), which emit blue light that can disrupt our sleep-wake cycle. Instead, opt for a warm herbal tea or a soothing nature sounds playlist to aid in relaxation.

Do some light stretches. 

Incorporating gentle stretches or a short yoga practice into the bedtime routine can also help relieve tension and induce a sense of calmness. Stretching the body releases physical and mental tension, promoting a deeper state of relaxation.

There’s such a thing as bedroom hygiene! 

Practicing good sleep hygiene is essential for a soothing bedtime routine. This includes keeping our bedroom cool, quiet, and comfortable. Using comfortable pillows and a supportive mattress can greatly improve the quality of our sleep and promote healthy sleeping habits. 
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Do not eat too much dinner. 

Avoiding heavy meals close to bedtime is also important to remember. Digestion requires energy and can disrupt sleep if a person eats large meals too close to bedtime. Instead, opt for a light snack that includes foods like nuts, seeds, or a small portion of warm milk, which are known to promote sleep.

Never go to bed angry. 

Avoid stressful conversations before bed. And if you are in a fight with your husband, wife, or sibling, try your best to resolve any conflicts between your bedroom mates or any tense discussions earlier in the evening. Make sure that you and your roommate are mentally prepared for a restful night’s sleep.

These tips cultivate a state of tranquility and promote a restful night’s sleep. A healthy bedtime routine signifies that you want to end the day in the most relaxing way possible, rewarding yourself a peaceful sleep to reenergize for another day and hustle to come. 

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