Sometimes, the simple act of falling asleep can feel like an impossible task. Many different factors can affect sleep quality and quantity and so healthy night-time habits can make a world of difference. Sleep hygiene, a term developed by researchers, entails practices that help ensure regular, good quality sleep, which include engaging in a relaxing activity to wind down before bed.
Although Netflix or scrolling through your phone may seem relaxing, the light emitted from these screens and the emotions connected with these stories can be counterproductive to falling and staying asleep. If you’re having trouble finding other, less stimulating ways to wind down before bed, here is a list of 11 different things you can try tonight to help you get a good night’s rest:
- Read a relaxing book.
- Listen to calming music, a podcast, or audiobook with your eyes closed.
- Take a warm Epsom salt bath – The magnesium can help relax muscles and reduce pain in high-tension areas.
- Meditate/breath work – Check out our top 3 mindfulness apps here: https://ccnmicc.ca/our-top-3-mindfulness-apps
- Gratitude journaling – If you're not sure how to approach this or where to start, read our review of the popular Five-Minute Journal: https://ccnmicc.ca/five-minute-journal-review
- Paint, draw, or try an adult colouring book
- Get cozy with a warm cup of tea – Chamomile, Lemon balm and Lavender teas are excellent choices for calming the nerves and promoting a sense of stillness.
- Light stretching or yoga poses – This can help relieve tension you’ve built up during the day and prepare your mind and body for sleep.
- Reflect on the day and make a to-do list for tomorrow, so you have less on your mind.
- Call a friend or loved one you haven’t spoken to in a while.
- Mindfully organize/clean an area of your living space – A less cluttered environment equals a less cluttered mind.
Author: Dr. Nadine Kexel, CCNM Integrative Cancer Centre Resident