How to Relax Before Bed

There are things you can do to relax before bed that help you unwind and get a better night's rest. Set a routine and stick to it so your body learns that when you begin this routine, it's time to sleep. Make the routine relaxing and pleasant and you'll soon see an improvement.

Instructions

• 1

  Turn off the television and the computer at least 30 minutes before you turn in for the night. Studies have shown that the brain remains stimulated after watching television or using a computer, which makes sleep restless.

• 2

  Perform stretches if your shoulder and neck muscles are holding tension from your day. Lift one arm up and bend it at the elbow so your hand is behind your neck. Grab your elbow with your free hand and push it gently. Repeat with the other arm. Rather than perform vigorous exercise, just do a few simple stretches.

• 3

  Drink a cup of decaf cappuccino or decaf tea. Hot drinks are soothing and calming. Sitting in the quiet enjoying a hot cup of tea or cappuccino will help quiet your mind and relax before bed.

• 4

  Take a long hot bath or shower. The heat is relaxing and soothing and helps ease stiffness out of stressed muscles. Consider using a lavender scented body wash or bubble bath. The scent of lavender is a scent that relaxes most people and helps promote sleep.

• 5

  Get into some comfortable pajamas. Whether you prefer to sleep in set of flannel pj's or an old T-shirt, make sure whatever you choose is comfortable and won't bunch up or bind on you in the night. Putting on your sleeping clothes is another way to signal that you're ready to sleep.