Do you have a consistent sleep routine that you follow? If not yet, you can find one that works well with your lifestyle and one that goes hand in hand with your personality. This will ensure you prepare your mind and body to calm down helping you unwind before going to bed. In comparison to those that work until the last minute and watch television or stay on social media until they feel tired and fall asleep. They tend to sleep late and end up sleep-deprived most of the time and wake up tired. Sleep routines have been a great way to ensure that you can sleep well and at the same time, you can enjoy the benefits it has and also boost your sleep health. Below are relaxing bedtime routine activities that are best suited for adults.
Enjoy some music
Music calms the heart and mind and it needs to be part of the bedtime routine. As much as listening to music is therapeutic to your mind and body. Avoid using electronics that have screens like phones and televisions for they will keep you awake because of the blue light from the screen that is known to keep up awake. Use MP3s that will help you listen to music and not distract you while at it. Additionally, choose good calming music that does not raise any type of emotions to avoid you being too excited or too emotional. This is a perfect idea especially if it is the only thing you are doing as you lay in bed.
Spend time with close relations
Spending time with your loved ones like your spouse, parents, friends or child is a great practice routine that will also bond you close to one another. Their various activities that you can do together like having great conversations, this should not be in concern to the business or other harsh conversations. Playing a game, praying or even a quiet game goes a long way. This activity works best if everyone keeps their phone away and concentrates on one another for they are tempting and very distracting. Fortunately, spending time with your close relations is a plus to your life and is a very fulfilling experience.
Do some meditation
Before you lay down on your cozy tulo mattress and catch some sleep. Add some routine that involves a quick relaxation exercise of meditation, mindfulness, and breathing. This is a crucial activity that will relax your brain for most people are unable to calm their brain down due to stress, anxiety and many thoughts concerning their life. You can do this when in bed or before you get in bed. See the improvement you will have in your routine and how fast you fall asleep by trying this method. Take your last 30 minutes before bedtime to meditate and adopt this as a habit start now and enjoy the difference you experience.
Keep devices off
This suggestion as part of your relaxation routine will only work when you have the discipline to do so. This is either keeping way or switching off the electronic devices that you have with you. Although people love them around them for they have a lot to console them, they can also keep you busy for hours and take away your sleep time. Keep the last hour before your bedtime to do other calming things like meditation, praying or reading. This is best because electronic devices stimulate your brain, and the blue light from them will mess with your circadian rhythm that is your internal clock for resetting your wake and sleep time for your body. This plus many other disruptions should help you to switch off your brain fast, turn off your electronic devices first.
Enjoy some bedtime tea and snack
Not just any tea should be consumed to relax you before bedtime. However, you can consider, chamomile, hibiscus, passion fruit herbal teas some of which have great benefits and aid to make you fall asleep faster and give you deep sleep as well. On the other hand, avoid alcohol, caffeine-based beverages, and sugar-based drinks for they will interfere with your sleep quality. Add reading a book, or listening to music to this routine to relax your mind even more as you sip your tea. The best snacks should not be heavy or keep you awake, such as a banana, glass of milk, a handful of nuts are some good choices.
As your kids paint pictures and drawings before their bedtime. Try writing down some reminders and worries that you have to release your mind and help calm your brain. Writing is so relaxing and it also helps you organize your next day events other than reminding yourself through repetition in bed. Allow yourself to brainstorm and at the same, all that is in your mind and by gaining momentum as you do this constantly before bedtime you will love the routine. It is effective and worth a try.
Read a book
as an adult, reading a book has more benefits than relaxing you before going to bed. Although, it is advised that you read the book in a separate room to associate your bedroom with sleep and intimacy. However, many people associate reading in bed as a way to fall asleep easy. While others reading in another room while drinking some herbal tea as therapeutic too. Either way, maintain the discipline and follow through with your sleep pattern and do not sleep late since the book is enticing and captivating.
In summary, the above tips are a few of what to follow through for your bedtime routine. There are many others but consistency for you as an adult has many benefits. Some of them help you plan and have order in your life. Also, it calms your mind and body and trains it on how to get ready for bed. Have a bedtime routine that relaxes you other than other activities that stimulate you and you will enjoy your bedtime as you will get good sleep.