De-stress before bedtime? That would be nice. Who of us doesn’t know it: You’re completely exhausted and exhausted and only want one thing… To finally fall into the soft bed and fall asleep as quickly as possible. But then you lie in bed, snuggled up in the blanket, and all kinds of thoughts run through your head. Did I really lock the car? What do I still have to do tomorrow? Should I have behaved differently toward my colleague? Am I doing everything right? And and and… The more you try to finally get your well-deserved rest and sink into sleep, the harder it gets. The result: the next morning you feel like you’re exhausted, and you’d rather not get up at all to enjoy a few more seconds of that precious rest; after all, you didn’t get to rest until late at night. A solution must be found, it can’t go on like this. Therefore, here are some tips for de-stressing before going to bed.
The right breathing technique
Yes, that’s right. Breathing consciously can actually help you gradually become calmer before sleep. After all, you should take a deep breath before making important decisions or during emotional outbursts. So if you are plagued by remorse or the like during the night, so that you only toss and turn restlessly, you should give this tip a chance. The so-called abdominal breathing can work wonders. First, breathe deeply through your nose until you notice that your belly is rising and falling. Then slowly let the inhaled air out through your mouth and take a short break. Now the whole thing starts again from the beginning. Since breathing is normally controlled automatically, conscious control requires a certain amount of concentration. For this reason, you quickly forget what was on your mind just before and you feel strangely exhausted, so that de-stressing before bedtime becomes a piece of cake.
Take stock of the day already before going to bed
This also sounds a little bizarre at first glance, but it’s actually very effective. Since it happens quite often that you can’t fall asleep because you’re stressed out and keep wondering what needs to be done the next day, you won’t get a wink of sleep. That’s why it makes sense to plan through what still needs to be done in the early afternoon or evening; in other words, to create a to-do list. That way you don’t have to worry about forgetting something important at night. You should also review the past day and think about what you would like to do better. Then you won’t have to worry about that at night either. Of course, it will take some getting used to at first, and you’ll still lie in bed from time to time feeling like you haven’t thought things through enough; but then you can tell yourself that you’ve already written everything down on a list and can continue working on it tomorrow. And all the worries will be blown away.
Miracle Weapon “Autogenic Training”
Autogenic training is also used to treat pain or to relax during pregnancy – but it’s just as effective for de-stressing before bed. To do it, lie down in bed and get comfortable on your back. Autogenic training involves focusing on a specific part of the body and then relaxing it completely. It helps to remember the so-called heaviness or warmth formula. For example, keep whispering “my left leg is getting heavy” or “my right hand is getting warm” and try to imagine it that way. This will help you gradually relax your entire body and sink into the sleep you’ve been longing for.
Simply stand up
Sounds paradoxical, but it can be better than lying awake in bed for hours, waiting for sleep to come over you, because that’s not how de-stressing before bed usually works. So just get up again, grab a jacket and go for a short walk. Or read a few more chapters in your favorite book, because that will take your mind off things and gradually you will surely feel tired.
It’s all a question of habit
De-stressing before bed can actually be learned! We humans love routine when it comes to sleep; even as a small child, you had a set time you had to go to bed. As an adult, of course, you no longer have anyone to tell you when to do, nonetheless, it would have positive effects if you set some rules for yourself. So set a specific time when you want to go to sleep and a time when you want to wake up. Try to stick to this for a few days and you will notice that at some point you will automatically get tired at a certain time.
Wait and drink a cup of tea
Tea has long been known for its relaxing effects, so why not use it to fall asleep? Cinnamon, valerian, chamomile and thyme are often also ingredients of sleeping pills, which proves that they help the body to de-stress before bedtime. By the way: If you drank coffee in the morning, it could also be because you can’t get a wink of sleep, because caffeine continues to have an effect even hours after ingestion.
Take a warm bath
The heat relaxes all your muscles and you feel strangely sleepy and sluggish after just a few minutes. To enhance the effect, you can soak in a thyme or lavender bath, for example. But be careful not to fall asleep in the bathtub!
So, is there any tip for de-stressing before going to bed that particularly caught your eye? Or do all of them sound interesting? Then try them out the next night; it’s definitely worth a try. Hopefully, you’ll be able to sleep the whole night through and wake up the next morning feeling rested and full of energy.