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10 Effective Tips To Unwind Before Bed And Sleep Better — Femestella

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Do you often struggle to fall asleep or sleep through the night? Unwinding before bed can be a game-changer for you. Having a winding down routine helps your mind and body get ready for bed and ensure an uninterrupted sleep. Instead of waking up cranky and tired, try these tips to relax before bedtime.

1. Go Tech-Free

<img data-attachment-id="37127" src="http://www.femestella.com/10-effective-tips-to-unwind-before-bed-and-sleep-better/tech/" data-orig-file="https://i0.wp.com/www.femestella.com/wp-content/uploads/2021/10/tech.jpg?fit=1000%2C667" data-orig-size="1000,667" data-comments-opened="0" data-image-meta="{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}" data-image-title="tech" data-image-description="" data-image-caption="

credit: cottonbro

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credit: cottonbro

The Circadian rhythm is your body’s internal biological clock that regulates the sleep-wake cycle. Smartphones and other devices emitting blue light disrupts this process, making it difficult to fall asleep and wake up the next morning. That’s why it’s imperative to avoid your phone or any other electronic device at least 30 minutes before bed. You shouldn’t have a TV in your bedroom either. Try to make it a tech-free space.

2. Take a Bath

<img data-attachment-id="37128" src="http://www.femestella.com/10-effective-tips-to-unwind-before-bed-and-sleep-better/bath/" data-orig-file="https://i1.wp.com/www.femestella.com/wp-content/uploads/2021/10/bath.jpg?fit=1000%2C667" data-orig-size="1000,667" data-comments-opened="0" data-image-meta="{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}" data-image-title="bath" data-image-description="" data-image-caption="

credit: cottonbro

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credit: cottonbro

Taking a warm bath or shower reduces muscle tension and promotes relaxation. You can add fragrance oils to your bath to take it up a notch. We recommend lighting a few candles, playing soothing music, and resting your eyes for a few minutes. Again, focus on relaxing and try to stay away from your phone.

3. Try Meditating

<img data-attachment-id="37129" src="http://www.femestella.com/10-effective-tips-to-unwind-before-bed-and-sleep-better/yoga-2/" data-orig-file="https://i2.wp.com/www.femestella.com/wp-content/uploads/2021/10/yoga.jpg?fit=1000%2C667" data-orig-size="1000,667" data-comments-opened="0" data-image-meta="{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}" data-image-title="yoga" data-image-description="" data-image-caption="

credit: cottonbro

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credit: cottonbro

Meditation is a widely popular practice that can help you feel centered and calm. When you’re just starting out, it can be difficult to shut down the incessant chatter in your mind. But eventually, you’ll be able to focus and gain clarity. If you are struggling to meditate by yourself, you can download apps like Headspace or Calm for guided meditation sessions.

4. Write in a Journal

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credit: content pixie

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credit: content pixie

Work or personal crises can make it impossible to sleep at night. Instead of suppressing your emotions, express them in a journal. Writing down whatever is on your mind can help you think clearly and reduce bedtime stress. You will notice a positive change in your mood and sleep quality.

5. Read

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credit: Nicole Wolf

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credit: Nicole Wolf

Since scrolling social media or watching TV isn’t ideal before bedtime, you should incorporate reading into your unwinding routine. Reading relaxes your muscles and slows down your breathing. It is an excellent habit that has been shown to improve sleep quality and lower anxiety.

6. Stretch

<img data-attachment-id="37132" src="http://www.femestella.com/10-effective-tips-to-unwind-before-bed-and-sleep-better/stretch/" data-orig-file="https://i2.wp.com/www.femestella.com/wp-content/uploads/2021/10/stretch.jpg?fit=1000%2C667" data-orig-size="1000,667" data-comments-opened="0" data-image-meta="{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}" data-image-title="stretch" data-image-description="" data-image-caption="

credit: Ketut Subiyanto

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credit: Ketut Subiyanto

We’re not asking you to go all out with an intense workout before bed. However, gentle stretching and low-impact Yoga will put your mind and body in a relaxed state.

7. Sip Tea

<img data-attachment-id="37133" src="http://www.femestella.com/10-effective-tips-to-unwind-before-bed-and-sleep-better/tea-2/" data-orig-file="https://i1.wp.com/www.femestella.com/wp-content/uploads/2021/10/tea.jpg?fit=1000%2C667" data-orig-size="1000,667" data-comments-opened="0" data-image-meta="{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}" data-image-title="tea" data-image-description="" data-image-caption="

credit: Yan Krukov

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credit: Yan Krukov

While drinking a glass…

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