relaxing before bed

Having a relaxing time before bed is important for sleep. If your mind and body are excited, it will take you longer to fall asleep. Just before you go to bed, give yourself some time to get ready for sleep and relieve stress from the day. You can use any method to relax as long as it makes you feel like your day is over.

1. Find your own way to relax.

A sleep ritual is a method of relaxing that you always do before going to bed.

Take a bath, change clothes, and brush your teeth before heading to the bedroom. In the bedroom, arrange the pillows and bedding, and set the alarm clock. Read a book or keep a diary. Some people may try aromatherapy or light stretching.

A bedtime ritual can be considered a kind of habit. Once you find a relaxing method that you like, it's a good idea to repeat it every day. Once you get used to it, just doing it will help you cool down from the stress of the day.

However, if your sleep ritual creates pressure, it can have the opposite effect. The point is that you can do it easily and naturally in your daily life.

2. Relax with your favorite scent.

Aromatherapy is a method of reducing stress using essential oils collected from flowers and plants. It is said that it has been used for thousands of years in India and Egypt. Essential oils are extracted from flowers, trees, and grass by methods such as compression and distillation.

A specific scent does not necessarily improve the quality of your sleep, but if you find a scent you like, you will find it easier to relax. When tasting at a store, it's a good idea to move the bottle a little further away and gradually bring it closer to your nose, rather than suddenly bringing it closer to your nose. Lavender, chamomile, and marjoram are known to help relieve tension before bed. It's as easy as putting 1 or 2 drops on a cotton pad and placing it next to your pillow.

Scents may be said to have a tension-relieving effect, but if you don't like them, you won't be able to relax. We recommend choosing your favorite essential oil from among the essential oils that are said to have sedative effects.

3. Relax with quiet music.

There are some tricks to enjoying music in the bedroom. It's a good idea to choose songs that you can listen to before going to sleep without thinking too much about them. People who are accustomed to listening to music on a daily basis find that music helps them relax before bed. People who don't have a habit of listening to music may have trouble falling asleep.

Classic. Bach seems to be especially good. No, Pachelbel's canon helps me fall asleep. Bossa nova for healing... We often hear such superstitious stories. That may be true for that person, but I don't think it's based on any rational basis. Because if it's not what you like, you won't feel at home.

It is better to have only instrumental music rather than singing. When I have lyrics, my brain works hard to understand them. Songs that suddenly cut out or get louder are also not recommended. Try a harmony-based song with a slower tempo.

If you have trouble falling asleep, don't keep listening to music in bed. If you get into the habit of listening to music in bed, you may become conditioned to wake up when you go to bed.

Up-tempo songs in the morning. After you wake up, music that uplifts your mood is said to help you feel less sleepy, regardless of your preference. If it's your favorite song, it's even more comfortable.

Related article: Bath and sleep

List of lifestyle habits that lead to good sleep