Modern life is busy, with most people spending time during the day to get all things done, whether going to work, doing house chores, or taking care of families. For many individuals, daytime activities can often extend to evening time, not allowing time to relax before going to bed. However, this is incredibly important because it can have an impact on the quality of your sleep. During the day, you put all your energy into all kinds of activities, so in the evening, it’s critical to give your body and mind time to rest – this is necessary to maintain your physical and mental health.
But you can’t just jump from a long day filled with activities straight to sleep because it’s unlikely that you will get a good night’s rest. Instead, you need to craft a relaxing routine that helps you decompress and prepares you for sleep. Below are some ideas to consider when planning your wind-down routine.
Take time to reflect on your day
A good way to start your night routine is to reflect on the day and think about what you’ve accomplished, the things that didn’t go as you expected them to, what was enjoyable (and what wasn’t), and what kind of emotions you experienced throughout the day. Reflecting on your day can signal to your brain that your day is over and that you can disengage and get some rest.
As you do this activity, consider making a gratitude list—write down all the things that you are grateful for. This practice can be incredibly powerful, allowing you to see the good in your life instead of focusing too much on the bad stuff.
Pay attention to what you eat and drink before sleep
If you don’t sleep well at night, your diet might be at fault! While it’s essential not to overeat in the evening, you don’t want to go to bed on an empty stomach, either, because your hunger will likely disrupt your sleep! So, opt for a nourishing meal and make sure to eat it as early as possible in the evening to ensure your body has enough time to digest.
Also, we recommend staying away from caffeine before you go to sleep because it stimulates your brain and can lead to sleep problems. Consider swapping your coffee with herbal tea, which helps promote relaxation—just make sure not to drink it too late in the evening because you could risk waking up at night to go to the bathroom.
Practice meditation
Meditation is an excellent practice that can help you slow down and focus on the here and the now, and improved sleep is among the many benefits it provides. If you are new to this practice, don’t worry – there are many guided sleep meditation videos on YouTube and plenty of apps available that can teach you how to meditate. The good news is that they can be only a few minutes long, allowing you to find the time to engage in this practice.
To enhance your meditation practice, consider using CBD products – several studies show cannabis can achieve deeper calming effects and the state of relaxation you need before bedtime. Consider buying cannabis seeds to grow your own cannabis plant at home – not only can it taste better, but it is also less expensive than getting it from dispensaries. Besides, it allows you to know exactly what you’re getting, thus enjoying the benefits that this plant provides.
Use aromatherapy
Many people use aromatherapy to improve their sleep – this natural aid has many benefits, as it helps regain focus, de-stress and boost your mood. If you’ve never tried aromatherapy before, maybe you can give it a chance now and see if it works for you. Lavender is the most popular scent used by aromatherapy lovers, so consider burning a scented candle, using a lavender-infused pillow spray, or placing an electric diffuser in your bedroom.
Obviously, lavender isn’t the only option you have – chamomile and neroli are also great, but many other scents can make you feel relaxed, so experiment and see which one you like most. Alternatively, including cannabis in your evening routine can also help you relax, so be sure to visit Seedsman.com to get your favorite strain and ensure a good quality of your cannabis plant.
Read a good book
Reading is one of the best activities to engage in before going to sleep, allowing you to slow down and relax. If you want a book that doesn’t stimulate your brain too much, go for a fiction story, as it will improve your mood and help you get a good night’s rest. But if fiction isn’t your cup of tea, don’t worry – choose any book you like and just immerse yourself in it (just try to avoid content that can cause emotional distress, such as thrillers or horror novels).
Reading can provide stress relief just as yoga does, so don’t underestimate the power of picking up a good book—it will make a big difference in your sleep quality, trust us! Consider using a reading lamp or an amber bulb to limit the bright blue light before bed and create some ambience to boost your relaxing experience, such as soft music without vocals.
Turn your bedroom into your sleep sanctuary
Your wind-down routine won’t be successful if your bedroom isn’t conducive to sleep. Ideally, you should sleep in a room that is dark, quiet and cozy, so make sure that it is well set up by making all the necessary changes.
Let’s say your room is untidy – such a space isn’t ideal, as you could get annoyed by all the mess right away, thus interfering with your sleep. Or, if it is too bright in your room, your body won’t be able to produce melatonin, and therefore, you won’t get a good night’s rest. So, see what you can do to create your ideal bedroom setup to help you drift off to Dreamland as quickly as possible.
The bottom line
There you have it: a list of ideas that will help you unwind and get better sleep! Remember not to take it as another “to-do “list but rather as something that adds value to your life! If you’ve found these ideas inspirational, share them with others as a reminder to slow down and relax in the evening – they will likely appreciate it!