Do you even have trouble falling asleep? You lie in bed but still wakes up. Or do you still have thoughts through your mind?
The importance of relaxing to bed
In order to fall asleep quickly, it is important to go to bed to relax. And to relax in bed it is important to relax in the evenings. Both physical and mental.
What can you do to relax in the evening and relax in bed? In this article I’ve put some useful tips for you.
7 Tips for relaxing to bed
1. Provide distraction
Stress, one of the biggest offenders for a bad night’s sleep. We are always in bed to worry about our daily worries. Something we’re uncertain about, what we all have to do, or about a annoying event.
Stress can effectively be counteracted by distracting ourselves by being busy with other things and not thinking of annoying things that we can not change at the moment. Choose in the evening for positive distraction . Distraction that is not too fierce or energetic, both physical and mental. The less busy you are, the better. Try to find something that you need to think as little as possible. The less deep things go, the easier you can let go of the weather. Listen to relaxing music, watch a stupid comedy, take a jar of darts, take a warm bath, wash the dishes, or read carefully.
Think as little as possible
2. Sports by day or at the beginning of the evening
I myself find sports a wonderful way to empty my head and to stress my body and mind. In addition, sports cause certain fabrics to be created where we feel literally happy and happy, and effectively combat stress! Sports for your body are also relaxing. Stress causes your muscles to tighten. By exercising you make intensive use of your muscles, making them from this tightened position. The active use of your muscles actually causes your muscles to relax.
Unfortunately, like many others, I do not usually have the ability to do this during the day so I’ll do this right away, so I’ll have another couple of hours to relax before going to bed.
Practicing Yoga is also very effective. Yoga’s physical exercise and relaxing effect have a beneficial effect on sleep. If you are interested in starting yoga, I recommend the online Yogacursus Yoga Step by Step , a beginners course that teaches Yoga’s basic positions step by step.
3. Limit physical exercise later in the evening
Also physically you have to rest in the evening. Avoid sports or other intensive physical activity just before going to bed. Try to work out in the evening as early as possible during the daytime.
What you can do is Yoga Nidra , a variant of Yoga without physical effort. Yoga Nidra is a deep relaxation technique and is known to have a beneficial effect on sleep. The body is capable of deep relaxation by this technique. Do this before sleep and you will sleep better, sleep and wake up. I interviewed Rolf van HappyWithYoga in which he answered my 7 questions about Yoga Nidra .
4. Dim the lights
Light has a lot of influence on our sleep alertness . Light gives our body signals that it’s day and wake up and promotes the creation of watch hormones. When it’s getting dark, our body just signals that it’s time to go to sleep and sleep hormones like melatonin are created. Lighting the lights in the evening will help you promote this process. So choose to dim the lights for at least one hour before bedtime.
5. Avoid monitors
Also the bright (blue) light of displays gives our body the signal that it is ” day ” and stimulates the creation of watch hormones. In addition to dimming the lights, it is therefore advisable to watch for at least one hour before bedtime. There are special glasses that can help. These blue light filter eyeglasses filter the blue light from screens so that the production of the sleep hormone melatonin is not (or less) disturbed.
6. Create a to do list for the next day
In the evening, write down what you have to do next day, so you do not have to go to bed anymore. When writing out your tasks, this usually gives you a little overview and rest for yourself. If you do not know what to spend the last hour before going to sleep, you have an idea here 🙂
7. Follow an evening ritual
By following a stuck pattern in the evening before going to bed, give your body some kind of signs that it can prepare to sleep. When you repeat a similar pattern every evening, your body will unconsciously recognize these activities and issue signals that it’s evening and time to sleep.
This does not have to be active activities, just make sure you give your body signs to get ready to rest. If you keep such a stuck pattern for a while, your body begins to recognize these signals and reacts to it by creating, for example, sleep hormones. How this all works precisely (including an example) you read in a previously featured article about the evening ritual .
What else can you do to sleep better?
I hope these tips will help you relax in the evening. Of course there are many more things you can do to relax and / or sleep better. In my free ebook you will find a lot of information and tips that will help you sleep better.
In the book Perfect Sleep in 7 Steps , the above topics play a central role. In this book (and e-course) you will find a proven and scientifically-based approach to solving sleep problems step by step. Even if you do not suffer from (severe) sleep problems, you can benefit from this 7-step method. It does not only help you sleep better at night, but also to have more energy throughout the day, to sit well in your skin and to live healthier.