hwapicture.blogg.se - My year of rest of relaxation

The notifications that constantly make your phone buzz also keep your mind stimulated and alert when you should be winding down for bed. Many people like scrolling on their phones or binge-watching TV shows before bed, but it can severely impact your quality of sleep and sleep latency (amount of time it takes to fall asleep).īlue light from electronic devices disrupts your body's natural internal clock, aka circadian rhythm, and prevents the production of melatonin. This includes camomile, valerian root and passionflower.

Have a cup of tea: Certain caffeine-free teas help reduce stress and ease anxiety.

While it seems it would have the opposite effect, warm water sets off your body's temperature-regulating mechanism and increases blood flow from your core to your extremities, resulting in a drop in temperature.

Take a bath: Taking a bath before bed not only promotes relaxation, but it helps lower your body temperature to a level that's ideal for sleep.

It can also teach you mindfulness to help you cope with anxious thoughts before bed, not allowing them to prevent you from falling asleep.

Meditate: Research shows that meditation before bed can reduce cortisol levels, a hormone responsible for stress, and increase melatonin production, a hormone that plays a role in your sleep-wake cycle.

Read a book: Reading just 6 minutes a day has been shown to reduce stress by up to 68%, and CNET's mental health writer credits reading before bed as the key to her improved sleep quality.

Here are a few things you can do to help promote relaxation and ease stress before bed. Before long, your body begins to recognize that it's bedtime when you start your routine and will boost melatonin production.

Humans are creatures of habit, and practicing a calm bedtime routine each night before bed can help prepare your mind and body for bed.