If you’re anything like me, it seems like there are never enough hours in the day to get a good night’s sleep. Even when you get the chance to lie down and get in those magical 8 hours, it takes hours to actually fall asleep. The truth is: the key to getting good sleep is to prepare for it. Your body doesn’t typically want to go from sixty to zero, it want to cool down, calm down, and prepare itself for sleep. The 30 minute period before you go to bed can be the difference between tossing and turning all night and sleeping like a baby. Here are 4 tips to get your body ready to be rested.
Hot Shower or Bath
Taking a warm shower or bath before you go to bed naturally raises your body’s metabolism. As a result, your body focuses on regulating your body temperature by slowing down. This is why hot baths are so relaxing. This same trick can help you relax more effectively 30 minutes before bed as well. If you have long hair, you might want to opt for the bath, over a shower, to keep your hair dry.
Read: The Phenomenon of Sleep Paralysis
Either in combination with a hot bath, or simply with greaseless oil, essential oils have the power to naturally relax your body. These simple oils have been used for centuries for relaxation. The more aromatic the oil, like almond, coconut, lavender, or even just baby oil – the better.
Read: Placebo Sleep: Tricking your Brain into Feeling Rested
Taking the time to get truly comfortable before bed is essential. Whether you sleep clothed or nude, there are always ways to get your body ready for sleep like brushing your hair, slipping int0 you favorite old t-shirt, or putting on clean boxers. The 30 minute period of time before bed is also the perfect time to set your sleeping temperature of your room. Setting the thermostat right before you crawl in bed just means there will be a period of time that you are not comfortable while the room adjusts.
Read: How Much Should You Sleep According To Science
Meditation or Music
I used to be in a bad habit of listening to audiobooks before I went to bed but eventually stopped because they required too much brain engagement. Especially if it was a good story. Your best bet for pre-bedtime relaxation is meditation or music. This isn’t the time to break out the “Dance Party Mix”, though. Go with something light, simple, and soothing.