Do you struggle to sleep? Do your restless nights keep you up at night, and make it hard for you to function the next day? If so, then this blog post is for you. Here we will discuss 10 best relaxing bedtime activities that can help calm your mind and body before bedtime. These are great activities that will not only put a smile on your face but also get rid of those pesky nighttime worries. So if a good nights rest is what you need, read on!
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Why am I struggling to fall asleep at night?
Let’s face it, we’ve all struggled at some point with getting a night of high-quality sleep. It’s frustrating, to say the least, and leads to you feeling sluggish, stressed, and all-around in a bad mood.
There could be are a few reasons why you are struggling to get some rest, and the reason differs from person to person. Stress, anxiety and depression are all common causes of sleep deprivation.
There are 5 main questions you should be asking yourself:
- Are you eating too late?
- Do you have a TV in your bedroom?
- Is your room too bright or dark?
- Does your bed feel comfortable to sleep on?
- Are there any other factors that could be affecting your sleep quality, such as stress, anxiety, depression, pain, or medications?
These questions should help you determine why you are struggling to fall asleep at night.
If you are wanting to figure out what you can do to combat lack of sleep, then read on.
How can a bedtime routine help me sleep?
Participating in a quiet and relaxing bedtime routine can help you sleep better. This is because it will help your mind and body to relax before bedtime, which can make for a more restful sleep experience overall.
A few reasons for trying out a bedtime routine include:
- It can help calm the body and mind.
- You can plan the next day.
- It is a great way to wind down and relax before bedtime, which will make for an easier time falling asleep at night.
What is a relaxing bedtime routine?
The key to a relaxing bedtime routine is one that you find enjoyable.
Depending on the situation between your kids (if you have children), being quieter may be difficult, but finding something you’ll enjoy for as long as an hour or so can make all the difference in dropping off into sleep quickly and easily.
Each routine will differ from person to person, but here are a few ideas that you can try out:
1. Take a warm bath
Taking a bath in the evening sounds extra relaxing, right? It has actually been proven to help people sleep better.
Not only does taking a warm bath help you unwind, but the warm water can also soothe sore muscles and aching joints from an active day of work or play, especially if your bath is filled with Epsom salts. Epsom salts are a natural mineral compound that can help relieve muscle aches and pains.
For those who don’t have a bath in their house, you’re seriously missing out!
2. Read before bed
Reading is a habit that many of us take for granted.
The soothing act of reading before bed can help you relax and unwind from the day’s stresses, which will, in turn, make it easier for your body to drift off into a deep slumber when its time is up!
Reading also helps stimulate our brains with new information that we may not have been exposed to during an average workday or school-filled weekdays. This stimulation has shown many positive effects on cognitive function as well.
Reading books about topics like mindfulness and meditation are great at helping us wind down after long days filled with anxiety-ridden thoughts.
Switch out scrolling on your phone or watching TV and try reading a book instead – it’ll be worth every page turned!
3. Drink herbal tea
Drinking herbal tea before falling asleep has been around for centuries and let me tell you, it definitely can help you relax!
Herbal tea helps you relax because it contains a variety of calming herbs that are known to reduce stress and anxiety.
Herbal tea is also high in antioxidants, which can help improve your sleep quality by helping you get more restful hours each night!
The best herbal teas that can help you sleep are:
- Chamomile tea
- Peppermint tea
- Ginger tea
- Lavender tea
I’d be mindful to not add any sugar to your tea because sugar can be a stimulant. I’d also recommend not adding any milk to your tea because it’s high in fat and will make you feel bloated before bedtime.
4. Listen to calming music or nature sounds
Whether it’s whale noises or the sound of rain falling, listening to calming music or nature sounds before bed can help you get a better nights sleep.
The science behind this is that it helps you relax. And, when your body is relaxed and at ease before bedtime – you’re more likely to sleep better!
This can be a great relaxing activity for the whole family and any ages because everyone loves listening to music.
The best part about this idea? It’s free! You don’t need any fancy equipment like expensive sound machines – just turn off lights so there are no distractions, then drift calmly off to sleep.
5. Write in a journal about your day
Journaling is a great way to get your thoughts out of your head and onto paper.
It’s an excellent activity for those who are struggling with insomnia because it can help clear your mind and get all of your thoughts down on paper.
Writing in a journal can be therapeutic and often it’s better than talking. Journaling allows you to take in every emotion that has been bubbling inside of you, sometimes late into the night when everyone else sleeps.
If this sounds like something up might be interested, then why not try it tonight before bed?
6. Meditate before bed
For those with busy minds, meditation can be a great way to relax before bed.
The science behind meditation is that it helps the body release stress hormones and lowers blood pressure levels, which makes falling asleep easier on both the mind and body.
The stress and anxiety of life can become overwhelming at times. What you need to do is practice meditation before bed and focus on a few positive thoughts each day. This way you’ll ease into a deep and restful sleep.
I try to do a short meditation before bed each night, even if it’s just for 10-20 minutes:
- Find a comfortable position on the floor, such as sitting cross-legged or laying down.
- Breath deeply 5 times – in through the nose, out through the mouth.
- Think about what you are truly grateful for.
- Allow yourself to forgive yourself for any bad thoughts or “mistakes” that you may have made during the day.
- Focus on your breathing.
Sometimes during meditation, you’ll find yourself drifting off into a light slumber – this is perfectly fine. It’s important not to fight this, but instead, embrace these moments of rest as they can help your body recover after an exhausting day.
Repeating positive affirmations such as “I am safe” or “I am loved” can also help you sleep and wake up in a positive mindset.
7. Do some light stretches before bedtime
Nothing will ruin a good night’s sleep than waking up every morning with your body in knots and muscles sore. This is why stretching before bedtime is a must!
It’s important to keep your body limber and loose. Stiff muscles can cause pain, which will make it difficult for you fall asleep or stay in deep sleep throughout the night, especially if they’re located on either side of neck.
Not only that but stretching helps release tension from our bodies so we feel more relaxed when going into slumber mode at nighttime. This way there won’t be any knots keeping us up all hours long because those tight spots have been loosened out with some stretches beforehand.
So, get ready tonight by doing light exercises like yoga poses or even just simple arm circles.
8. Try aromatherapy
Aromatherapy is another practice that has been around for centuries. It’s a way to use the natural oils from plants and flowers in order to achieve certain states of mind. You can purchase these oils in small bottles called essential oils.
Aromatherapy is often used as an alternative medicine for treating stress, anxiety or depression because it can help calm you down by reducing your heart rate, while also lowering blood pressure levels which will make breathing easier too.
Aromatherapy is also a great way to improve the quality of air in any room, which can be especially helpful for people with allergies or asthma who are having trouble sleeping at night.
Here are 6 great sleep-promoting essential oils:
My personal favourite is lavender. I love putting a few drops of lavender essential oil onto my pillowcase. It helps me sleep better because it helps calm my mind and body. I always sleep well doing this!
9. Turn off electronics
We all love our electronic devices, but they could be damaging our sleep.
Electronics like phones, TVs, and computers all emit a blue light which suppresses melatonin production. Melatonin is the hormone that regulates your body’s natural circadian rhythm.
It’s important to step away from your electronics at least 30 minutes before bed. This way you avoid the blue light and over-stimulation, so you can get a better night’s sleep.
If you’re having trouble sleeping, try reading in bed instead of watching TV or scrolling through your phone for hours before going to sleep.
10. Exercise during the day
Being a couch potato really isn’t the best thing to do if you are wanting to get a better night sleep.
Exercising during the day will help you sleep better at night for a number of reasons. The obvious being that exercising will tire your body out.
It also helps to release endorphins which will help you feel happier and less stressed out, both of these things can contribute to helping with sleep quality at night when it’s time for bedtime rolls around.
The type of exercise we do is important too. Aerobic exercises are best because they increase your heart rate while strengthening muscles all over the body. So this would be a great option for someone who wants an overall workout routine.
FAQs – Questions You May Have
How long should my routine be?
It’s down to you to decide how long your routine should be.
The general recommendation is to spend at least 20 minutes on the activity you choose, but it can vary depending on how much time and energy you have available for yourself that day or week!
What can I drink before bed to help me sleep?
Herbal teas are the best thing to drink at night because they are calming and soothing.
The best herbal teas that can help you sleep are:
- Chamomile tea
- Peppermint tea
- Ginger tea
- Lavender tea
These teas contain natural ingredients that will help you relax before bedtime, so it’s a great idea to have one of these herbal tea bags in your kitchen for when the time comes!
For those who don’t enjoy a cup of herbal tea, some people like to drink a glass of milk before bed because it contains tryptophan which is the amino acid that helps us sleep better at night, but this can be bad for some individuals who have lactose intolerance or other dairy sensitivities so make sure you know your body’s needs.
What is the best thing to listen to before bed?
Listening to music before bed is a great way for people who are not ready or able to fall asleep.
There’s nothing wrong with listening to the radio, but if you’re looking for something more relaxing and calming there might be some sounds that will help put your mind at ease!
Some of these include:
- Guided meditation
- Ocean sounds
- The sound of rain
- Crickets chirping
- A crackling fireplace
What should I do if my partner snores?
This can be very frustrating, but there are a few things that we recommend trying:
- Adjust the pillows
- Change the temperature of the room
- Use earplugs
- Stop sharing beds altogether