Adults generally need eight hours of sleep to be refreshed the next day. However, mental or physical stress can make it difficult to relax before bed for optimal rest. Fortunately, there are things you can try to help relax you so you can get enough rest on a regular basis.
Step
Method 1 of 4: Relax Your Body
Step 1. Breathe deeply
If you always have trouble relaxing at night, getting ready for bed can be a burden. This can be a "vicious circle" that makes it even more difficult for you to sleep. This can be countered by practicing deep breathing. Close your eyes and take a deep breath through your nose and count to five. Then exhale slowly through your mouth while counting to five again. Do this for a few minutes until your heart rate slows down and your muscles relax.
- Focus only on the breath and clear your mind during the breathing technique.
- Make this a bedtime routine so that your body automatically associates this technique with getting ready for bed. In this way, this technique is a sign for our bodies getting ready to sleep.
Step 2. Perform progressive muscle relaxation
Contract and then relax each muscle group in the body in turn. This method is effective for relaxing before bed or even when lying in bed. Tense muscles by flexing or contracting them for ten seconds. Imagine the muscle is tensed. Release the tension and let your whole body relax before moving on to the other muscle groups. Starting from the toes, then up to the calves, thighs, back, arms, to the face. In this way, the body will feel relaxed and the mind will be distracted from all daily difficulties.
When tensing one muscle group, make sure the other muscles are relaxed
Step 3. Do some light yoga
Light yoga exercises can help relax the body in preparation for bed. Light yoga that is done regularly and regularly for 5-15 minutes can release physical and mental tension. Just do basic yoga poses, don't do strength-building poses as this will only make you more awake. Just do basic stretches and twists. Example:
- Child's pose (Child's pose). Sit cross-legged with your arms at your sides, bend down past your knees until your forehead is near the floor.
- Standing bends/uttanasana. Stand with your arms straight up, stretch your back, then slowly bend over while keeping your back straight.
- Jathara Parivrtti. Lie down with your arms spread out to the sides and your palms touching the floor. Bend your knees so that your thighs are perpendicular to the floor. Rotate the waist so that both legs are lying to the right, raise them up again, then lay down to the left.
Step 4. Take a warm bath
A warm bath for 15-30 minutes before bed can help you relax. Make sure the water is warm, not really hot, making it ideal for relaxing. Taking a warm bath regularly before bed can familiarize the body to recognize these activities as a sign of time to relax.
While bathing you can listen to soothing music and use aromatherapy oils to make it more relaxing. Choose lavender or chamomile scents to relax your shower
Step 5. Stay away from caffeine
It's a good idea to cut back on stimulants like caffeine if you're having trouble sleeping. Avoid tea, coffee, and all substances that contain caffeine in the afternoon and evening because they can make it difficult to sleep and reduce the quality of sleep that should be needed. The effects of caffeine can last for 24 hours, so this can be a factor that makes it difficult to sleep. Caffeine also stimulates the heart to work so you feel nervous or anxious.
- Replace caffeinated drinks with warm milk or herbal teas (perhaps chamomile or peppermint flavored).
- Other stimulants such as nicotine, sugary foods and drinks, and heavy meals can also make it difficult to calm yourself down to sleep.
Step 6. Avoid alcohol
Although there are people who immediately feel sleepy after drinking alcoholic beverages, in general alcohol reduces the quality of sleep so that it does not make you fresh or give proper rest. Alcohol is also at risk of causing midnight insomnia, which is difficulty falling asleep after waking up at night and then finding it difficult to fall back asleep. Stay away from alcoholic drinks if you want to sleep peacefully until morning.
Step 7. Do lots of activity during the day
If you're physically active during the day, it's easier to get ready for bed. Try to exercise vigorously for 20-30 minutes each day, perhaps running, jogging, swimming, or cycling. As much as possible exercise in the morning or evening. Exercise at night can make the body more awake instead of relaxing.
Expose your body to the sun during the day so it's easier to relax at night. It's good exercise can be at once in the morning for this purpose
Method 2 of 4: Relax the Mind
Step 1. Set a time to relax before bed
Instead of lying down immediately and hoping to fall asleep soon, it's better to spend 15-30 minutes to calm the mind, especially after a stressful day. There are techniques that can be done to release the burden of the mind so that it can relax at night. Example:
- Write a list of the things you have accomplished in that day.
- Check "Done" those items on a to-do list. Even simple things in daily activities may be included because these things often make us stressed.
- Write down all your thoughts in a diary or journal.
- Write down the tasks for the next day so as not to burden the mind during sleep.
- Meditate for 15-30 minutes to calm the mind.
Step 2. Instead of fidgeting in bed, it's better to distract yourself
If after 10-15 minutes you still can't relax in bed, it's better to get up and do something that can distract you than to lie around for a long time restlessly. The anxiety will not go away on its own. Break the cycle of anxiety by taking a warm bath, reading a book, or listening to classical music for about 15 minutes and then try again to sleep. As much as possible your activities do not use very bright lighting.
Step 3. Avoid electronic screens at night
Watching television, using a computer, or looking at a cell phone screen can all reduce the potential for relaxing and falling asleep. Especially if you stare at a small, very bright screen in a dark room, this can interfere with the release of melatonin in the body, which functions to regulate sleep patterns. Make sure there is enough time lag between using electronics and bedtime.
It has been proven that playing video games at night can cause sleep deprivation and teens who still play on their phones before bed tend to be sleepy the next day
Step 4. Think positive things
Visualization exercises can reduce stress and anxiety. If you feel tense before bed, try doing a positive visualization exercise. Imagine a place that makes you happy and relaxed. Imagine the sights, the sounds there, all the smells and tastes you want to enjoy. It can be something just a fantasy or a happy memory. Examples of imaginable places:
- Tropical beach.
- Beautiful forest.
- Your childhood playground.
Step 5. Do some mental exercises before bed
If you have a hard time forgetting all the daily stresses, distract yourself with mental exercises. It might be a crossword puzzle, a numbers game, or something as simple as trying to memorize a poem or song. Mental exercises like this should be simple enough to help you relax and distract yourself so you don't have time to think about the stresses of the day. Example:
- Sudoku
- Crossword puzzle
- Sing your favorite song in reverse
- List all authors whose names begin with a certain letter; the letter "B" for example.
Method 3 of 4: Setting a Sleep Pattern
Step 1. Set a regular bedtime
Discipline in following a schedule is very important if you want to send your body a sign of relaxing time at the right time. Maintaining a regular sleep pattern can be beneficial because it can follow the body's circadian rhythm. Not only children who need a regular curfew, adults also need to be able to relax and unwind before falling asleep. Try setting a bedtime and wake-up time each day, even on weekends.
Step 2. Do not use the "Snooze" button (snooze)
The snooze button is very tempting, but will not provide quality sleep that rests the body. Instead, it makes you feel even more tired in the morning and too awake at night when you should be sleeping. Resist the temptation to hit the snooze button in the morning and force yourself out of bed.
Step 3. Avoid excessive naps
It's best not to take too long naps during the day. If you can limit sleep to only at night, of course you will feel more relaxed before bedtime.
If you have to take a nap, make sure it's no more than 30 minutes and when it's still bright. Sleeping too long or after sunset can interfere with the potential to relax before bed
Step 4. Wake up at the same time
It's a bit difficult, but if you want to stick to your schedule, it's best not to get up too late. Set your alarm to sound at the same time, even on weekends. If you go to bed and wake up at about the same time every day, you can "program" your body to sleep better.
Step 5. Follow a regular curfew
Perform regular relaxation every night for 15-30 minutes before going to bed, for example: taking a warm bath, reading a book, or listening to music. Do these things every night so your body knows that bedtime is near. Relaxation techniques like these can help you fall asleep (and stay asleep until morning). The end goal is for these things to be a signal for the body to begin to relax and get ready for a good night's sleep at the same time each night.
Method 4 of 4: Setting Up a Relaxing Room
Step 1. Make sure the bedroom is only for sleeping and socializing
Avoid working, calling, or handling bills from your room. Get used to the perception that the bedroom is only for sleep and romantic activities. Make the bedroom really a relaxing place, not a workplace. Make the bed and don't work there.
Step 2. Create a relaxed atmosphere
A bedroom is like a place where you feel relaxed and safe, free from stress, preoccupations, or anything that irritates you. Avoid work or stressful activities in the room. Try to keep the bedroom free of electronic screens or noisy items such as televisions, computers, and cell phones.
It's also a good idea to have the bedroom walls painted a calm blue or light gray, the lighting is soft, and given aromatherapy from lavender or potpourri oil so that it becomes a truly relaxing space. Aromatherapy oils can help you fall asleep
Step 3. Sleep without a light
When sleeping or trying to relax, the room should be left dark. The hormone melatonin which regulates the sleep process is very sensitive to light. Try to see if your room is too bright; try turning off all the lights in the room at night. Wait for your eyes to adapt; if after that you can still see things in the room, it means it's not dark enough. Try to see from the gap where the light is still coming in.
If you live in an urban area and a lot of light comes in from your windows, consider putting a cover on the curtains or buying an eye patch for sleeping
Step 4. Keep the room cool
A room that is too hot will prevent the body's temperature from dropping, while this process is important for starting the natural sleep "mechanism". Your body temperature should drop to its coldest when you sleep, so a cool room can help. Try setting the room temperature around 18-24 degrees Celsius. A room that is too hot will also make you dehydrated, restless, and difficult to rest at bedtime.
- If it is safe and there are not many mosquitoes, try leaving the window slightly open so that there is good air circulation. A fan can also help maintain room temperature in summer.
- Keep your feet and hands warm. If it's too cold, it's better to put on a warmer blanket than raising the room temperature to avoid dehydration. It's especially important to keep your feet warm, it's a good idea to wear socks when you sleep.
Step 5. Choose the right mattress
Mattresses made of breathable and hypoallergenic (non-allergenic) materials can help you relax before bed. Also make sure your mattress is the right size and density. Choosing a mattress that matches your body type and sleeping style also helps create a truly relaxing room.
Step 6. Use a device that produces a white noise that can mask other stressful noises
Noise is one of the factors that disrupt sleep and can cause stress before bed or even through the night. White noise is soothing and can build an atmosphere so that it can mask loud noises such as people, cars, snoring, or music from neighbors. You can buy a special white noise kit or even rely on a fan or a dehumidifier. White noise can also be obtained from the internet.
Tips
- If all of the above steps fail, try seeing a sleep health professional who can treat insomnia with cognitive behavioral therapy or with medication.
- Chronic anxiety can also not be due to the environment, but caused by hormonal or chemical imbalances. If you have a regular relaxation routine but are still having trouble sleeping, talk to your doctor or therapist to find out other alternatives.
- The Bath and Body Works store also sells lavender or vanilla scented pillow sprays to help you fall asleep better.
