Getting plenty of sleep each night allows your body time to rest, recover, and prepare for the next day. However, one of the biggest challenges is actually falling asleep. If you’re having trouble, there are some activities you can try.
Listening to Music
Listening to music before going to bed is beneficial because it addresses many of the problems that prevent you from falling asleep. For many people, stress can keep you awake and when you’re stressed you have elevated cortisol levels (the stress hormone). Listening to music lowers your cortisol levels so you feel more relaxed. Another reason you may be having trouble sleeping is pain.
Again, music is helpful because it releases dopamine which addresses pain and soothes your body. Music can also help you fall asleep because it soothes your autonomic nervous system which is responsible for things like lowering your heart rate and slowing your breathing.
Taking a Bath
It’s always relaxing to take a nice, hot bath. Soaking in the water for a while allows you to step away from life for a moment and focus on yourself. Taking a bath about 90 before bed gives your body time to relax from the day and slow down. The simple act of taking a bath can be enough mentally, but bathing also affects you physically.
A warm bath or a hot tub raises your body’s temperature and relaxes your muscles. This prepares your body for sleep. Once you get out of the bath, your body temperature will drop suddenly, and this drop in temperature signals to your body that it’s time for bed.
Read a Book
Reading is another relaxing activity that helps you slow down and get ready for bed. When you’re reading, your body is at ease and your breathing slows, and your heart rate decreases. While reading, you can distract yourself from any anxiety or stress you may have about your day or the upcoming day. Your brain is no longer kept from sleep by your stress. To further benefit yourself, make sure you read something that relaxes you. Fiction is usually a good option. Choose books that comfort you to help you fall asleep.
At night, you want to take things slow and focus on relaxing activities. Don’t overstimulate yourself with work or other pressing tasks. Create an evening routine that’s centered on you so you can get ready to fall asleep.
Did you enjoy reading this article? Here’s more to read: Signs You Need to Change the Way You Sleep