It’s been a long day, and you’re finally ready to snuggle up in bed, surrounded by soft pillows and cosy blankets. You close your eyes, looking forward to drifting off, but your mind is still buzzing with thoughts, to-do-lists, and worries.
If this sounds familiar, there are a few practices you can try to help relax and calm your mind, ready for sleep. Here are our top tips to help you switch off at the end of a busy day.
1. Switch off with noise
Have you ever experienced the tranquillity of raindrops gently pattering against a window? Or the rhythmic crashing of ocean waves? These soothing sounds can help create a calming environment, drowning out the hustle and bustle of the outside world (and the busyness in your mind). If you’re a music lover, soft instrumental melodies or gentle tunes can also work wonders in helping to lull you into a calm mindset, ready for bed.
Whether you invest in a noise machine or simply use your phone to explore apps, there are a range of different ambient sounds to pick from.
2. Practise the art of mindfulness
Being fully present in the moment allows you to observe your thoughts and sensations without judgement. By practising mindfulness before sleep, you might find that you can easily let go of the day’s stress and worries, creating mental space for your mind to unwind. You can practise mindfulness through meditation or breathing exercises.
Another great way to incorporate mindfulness into your night is with journaling. Consider keeping a journal by your bedside. It can serve as a trusted confidant, a place to pour out your thoughts and concerns, or even a canvas to plan the following day. Dumping your thoughts onto the page can provide a sense of relief and free your mind from the clutter.
3. Set up your space for sleep success
Now, let’s talk about your sleep environment. Your space, particularly the bed, can play a crucial role in how easily you can unwind. Imagine sinking into a bed adorned with soft and luxurious bedding. The feeling of fresh clean sheets against your skin and a cosy quilt enveloping you in warmth can help create the perfect atmosphere to switch off and let go of the day’s stress.
When it comes to piecing together your bed, make sure you pick items that suit your personal needs. There are plenty of bedding options, from breathable fabrics for your bed sheets to a fluffy quilt to help keep you warmer all night long. And don’t forget about your pillows!
By transforming your bedroom into a sanctuary that embraces you in improved comfort and style, you can help set the stage for relaxation at the end of the day.
4. Relax with soothing scents
Close your eyes and imagine the gentle scent of lavender wafting through the air, or the delicate aroma of chamomile enveloping you in tranquillity. Aromatherapy is a powerful tool that can promote relaxation before sleep. Essential oils like lavender, chamomile, or ylang-ylang can help soothe your senses, helping you to unwind at the end of the day.
Incorporate aromatherapy into your bedtime routine by using essential oil diffusers. These devices disperse aromatic mist, filling your space with the calming scents of your choice. Alternatively, you can create homemade room sprays by mixing essential oils with water in a spray bottle. You can also use a scented candle or wax melts – the options are endless.
If you’re not a fan of having a scent in your bedroom, another option is to treat yourself to a soothing herbal bath. This way you can soak in the rejuvenating effects of essential oils while enjoying the body-relaxing warmth of the water.
5. Gently stretch your body
As the day comes to a close, releasing the tension in your body can be a great way to unwind and prepare for rest. Gentle stretching exercises or calming yoga poses can work wonders in soothing both your mind and body. Take a few moments to stretch out those tight muscles, allowing them to relax and release any built-up
