The number of Americans who struggle with a bedtime routine is increasing daily. With all of the distractions of electronics, social media, and life in general, it can be hard to prepare properly for a good night’s rest. Finding themselves in bed with their brain still actively going and the inability to relax enough to fall asleep.
Here are some tips on winding down before bedtime:
Separating work from bed – Whether in an office or work from home, it is important to leave work where it is the moment you clock out. Try and avoid working unnecessary overtime hours, answering emails or work calls when you are off the clock. Try setting your work device to “Do Not Disturb” during your hours off so you will be less tempted to dive right back into work during your downtime.
Reading a book – Studies have shown that just 6 minutes of undisturbed reading can reduce stress levels by 68%. Because your mind is focused on the story and processing the read, there is less opportunity for you to think about something else, reducing stress levels and giving a sense of relaxation.
Listening to music – pick a style of music that makes you feel good; listening to calm or soothing music can help you feel relaxed. Classical music has even been proven to lower blood pressure. However, if you do not like classical music, any of your favorite music should do.
Cutting down screen time – when we spend minutes to hours on our phones or watching tv before we go to sleep, the blue light emitted from the screen negatively affects the circadian rhythm. These bright lights send signals to the brain telling the brain it is time to be awake, which is why it may take some time to fall asleep even after turning your phone or tv off. It is ideal to avoid watching tv or extended use of your phone for 30 minutes before bedtime.
Stretching or yoga – Meditative activities like yoga are extremely beneficial for sleep quality and improve quality of life. Stretching exercises help relax your muscles and relieve tension after a long day.
These are just a few ways to wind down before bedtime to ensure a better night’s rest. For more tips like these, call our office to schedule an appointment with our doctor.