Sleep has long been a problem. Even before coronavirus, 90% of adults said they were not getting enough sleep, and in 2018 a survey found that stress and sleep-related problems were costing UK businesses £40bn. 25% of adults struggle with insomnia on Sunday nights, clearly demonstrating that worries about the week ahead affect our ability to get a good night’s sleep. Treating sleep as important and relaxing before bed is a crucial element of getting a good night’s sleep.
Some ways to relax before bed;
With so many of us working from home, it can be tempting to keep going until the last job is done or to check in ‘just one more time’. Certainly, during the last few months of the global pandemic, the lines between different areas of life have become blurred. Work, exercise, home schooling, leisure have all become more difficult to manage as the way we dress, eat and live our lives has lost its former familiar routine.
– Some people like to get work done and then burn off the adrenaline rush of the day. with a visit to the gym, a jog or some serious exercise. It can be a good way to draw a line under any work-related stress or frustration and clear the way for a more restful night.
– Or use the way home to relaxperhaps listening to music, a podcast, or even spending a quiet 10 minutes parked close to home to calm down, release yourself from the pressures of the day, and ensure you can anticipate an enjoyable evening ahead.
– Evening is a good time to plan a positive routine with a good quality sleep the final result. Perhaps take a relaxing walk, perhaps while dinner is cooking, and enjoy exploring the area near where you live. You may find it a good way to relax, perhaps with your partner or family and gently close out the day together.
– Are you alone? It’s true that it’s possible to feel lonely in a crowd, especially if others seem active, happy, and lead busy, fulfilling lives. Loneliness can get in the way of relaxing when you worry about feeling lonely, unsupported, or misunderstood.
– Maybe start by going online with friends, groups, people with similar interests and build a support network around you. Find one that suits you, where you can chat and be more confident. Be careful about sharing too much personal information, but enjoy the opportunity to come and go.
– For those who work from home it is especially important to keep an eye on start and end times. Emergencies aside, be firm about clocking in and give yourself time to take your mind off work-related issues.
– Have a set time when you turn off your work phone and save or load it. Unless there is a particularly urgent matter, explain to your staff, clients and colleagues that you are not available 100% of the time. People are often fine with leaving a message once they know you’ll be picking it up first thing the next day.
– Tune in to the positive their successes and achievements each day. Doing that can build a real sense of pride and satisfaction and allow you to kick back and relax feeling good about your day. Tackling some unappetizing paperwork, making a few calls, sending emails can all be seen as stepping stones in the right direction. Feel positive about what you have accomplished.
– Make sure your bedroom is comfortable. and cosy, a good place to relax. Avoid clutter, excess technology, and keep it your quiet retreat in a busy life. Clean sheets, soothing colors and fabrics, and good ventilation make for a positive experience of relaxing after closing the bedroom door.
– Bath or shower at night It can be a nice way to end each day, symbolically removing problems and stress. Perhaps establish an indulgent bedtime preparation routine for some, if not all, nights. Scented candles, perhaps a quiet bath, warm towels can help you relax and get you ready for the bedtime mindset.
– Be disciplined when making a list for the next day. That way, things don’t need to constantly occupy your mind. You can relax knowing they’re on your list, ready for the next time you’re available to start.
– If you are going through a stressful or difficult time a diary can be effective way to relax. Keeping a regular appointment with your journal can help you process your thoughts and find some clarity and understanding.
– Reading is a popular form. to relax, with some people never getting past the first page before falling asleep! Going to bed a little earlier with a good book can be a treasured moment at the end of a busy day.
By making time to relax each day, you are reinforcing the message that sleep should be treated with respect. You are showing that it is an important and valuable part of your day. Doing things that support your relaxation, such as yoga, meditation, calling a friend for a chat, maybe going to bed a little earlier, investing in a daily routine, where you are taking care to relax, being on track, ready to to enjoy. better health and a good night’s sleep.