Sometimes it can be a daunting task to unwind after a long stressful day. There needs to be a transition from the bustle of work, shopping and errands to quiet relaxation, renewal and peace. Creating this transition can pay dividends each night, reflecting back in your daily performance.
Here are 3 tips to relax before bed
Melatonin is a hormone our bodies release that regulates sleep and wakefulness. The release of melatonin is heavily influenced on light exposure.
There is evidence to suggestion that more sun exposure during the day creates increased melatonin production at night. This increase can help you feel relaxed and more prone to unwind.
If you live in a climate that has little sun exposure, melatonin supplementation can be a necessary alternative for optimal health.
Caffeine is known to be a stimulant, commonly used in sports and endurance training. There is a reason these athletes use caffeine before and sometimes during competitions. It heightens awareness and fights fatigue.
Although it may sound like a miracle drug for getting in one more load of laundry or putting in another workout, it will work against your bedtime relaxation. Ultimately raising blood pressure and increasing heart rate.
Stay away from soft drinks, non-herbal teas, coffee and anything containing caffeine several hours before bedtime. If you can-- it’s preferable to stop drinking them altogether, as there are no lasting health benefits known.
Relaxation has a lot to do with what your senses, not the least of which is smell. Essential oils such as lavender, orange and frankincense have been used to calm the body and mind for centuries.
It isn’t a one size fits all when it comes to smells, everyone has their own preference. With a little testing you can see which scents work best to help you relax. The key is experimenting.
Typically the best places to apply these oils are on the temples of the forehead and wrists. You can either buy a blend which is an essential oil mixed with a carrier oil such as almond or safflower or mix them yourself.
You now have the tools to help you relax before bed. The best implementation of this practice is to make it a daily habit. With these small changes you can expect even more astounding results the longer you do them.
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