Easy Ways to Reduce Stress at Bedtime

Good sleep is highly important if you want to be able to function well throughout the day. That being said, there are many adults who don't get the kind of sleep that they truly need to feel their best. While poor sleep may be common among many, that doesn't mean that it is something you should just accept. If you are looking for ways to help reduce stress at bedtime and get yourself in gear to get good sleep, then here are some things that you need to consider. 

Create a Calming Environment

One simple way to help improve your likelihood of getting good sleep is to make sure that you have a calming environment to sleep in. What your bedroom is like can have a significant impact on how easy it is for you to get enough sleep. For example, if your bedroom is hot, bright, and noisy, then you may find it hard to fall into a deep sleep or to stay in one. Additionally, if your bed is uncomfortable, you may find yourself asking do you need a mattress topper to be able to rest properly. 

The good news is that addressing issues in the comfort of your bedroom can often be easy to do, and there are many simple fixes that can result in a more relaxing sleeping space. For instance, if your bedroom is too bright then room darkening blinds or curtains can be a good option. If your room is often too hot, then turning down the thermostat before bed can be a big help. Also, by making an effort to search for comfortable bedding, you can make sure that you are setting yourself up for sleep success. 

Another thing to consider when it comes to your sleeping space is the way that you decorate. Certain colors, like very bold or bright colors, can actually increase some stress hormones when you look at them. If you don't want your decor to get in the way of a good night's sleep, then opting for more pale or toned-down hues can help you get into the right headspace for deep rest. 

Have a Relaxing Ritual

Along with making sure that your sleeping environment is conducive to good sleep, it can also be beneficial to have a relaxing night time ritual. What many don't understand is that the things they do in the hour before they go to bed can have a lot to do with how easy it is for them to fall asleep. By choosing to do relaxing activities, you can help to reduce stress hormones and promote the production of hormones that help you fall asleep.

There are many hobbies that can be a good part of a nighttime ritual. For example, both reading and drawing can be a calming way to be creative and to let yourself release stress. If you aren't interested in doing something creative, a hot bath or gentle stretches can be great ways to soothe your body and put yourself in a more physically relaxed state before bed. If you have a lot of mental stress, then trying out things like deep breathing exercises and meditation could be a better option for you. To get the most out of meditation or deep breathing exercises, setting aside at least 20 minutes before you go to bed is ideal. 

Avoid Sleep Disruptors

In addition to sticking with a relaxing ritual before bed, it can also be helpful to make sure that you are avoiding sleep disruptors as well. Many things can impact how well you are able to sleep, especially in the last hour or two before you go to bed. One of the biggest sleep disruptors that many don't realize is causing an issue is their smartphone. Both phones and tablets emit a blue light that will signal to your brain that you need to stay alert. While this may be fine during the day, it can cause a lot of problems during the nighttime. Avoiding screen time in the hour before you go to bed can end up making a significant difference in the quality of sleep that you get.

Along with avoiding looking at screens before bed, it can also be a good idea to steer clear of foods and beverages that can negatively impact your sleep quality. For example, drinking caffeine in the evening can make it much more difficult to fall asleep later on. This is due to the fact that caffeine is a nervous system stimulant. While this is great for getting you up and going in the mornings, it can cause you to be wide awake at night. Alcohol can be another sleep disruptor that many may not be aware of. Even though it may be possible to fall asleep after drinking alcohol, it can interfere with your sleep cycles, which means that you won't be able to fall into as deep of sleep. 

The food that you eat can have a noticeable impact on your ability to decompress at night and feel relaxed. When you eat lots of foods high in sugars and carbs, it can cause your blood sugar and your energy levels to rise and fall, as well. This can lead to you feeling exhausted when you need energy, and wide awake when it is time for you to sleep. By tracking your meals, and avoiding refined foods as much as possible you can help reduce the likelihood of this happening. Beyond that, making sure that you are eating smaller, healthier snacks in the last hour or two before you go to bed can make a big difference for your sleep quality.

Parting Words

Even though quality sleep is highly important, there are many who don't get the sleep that they truly need. While it might not always feel easy to get the rest that you would like to, the good news is that there are things that you can do. By taking the time to create the right sleeping environment and considering your lifestyle habits you can begin to get better sleep, starting tonight.