There are plenty of ways to help you get ready for a good night’s sleep. Drinking warm chamomile tea or lowering the lights in your room are just a few suggestions. You can also diffuse lavender essential oil as it is thought to encourage sleep.
You should also focus on your bedding, including your mattress. Adding a gel mattress topper can help keep you cool at night and envelope you in comfort, so you are able to sleep through the night. A mattress topper from Sleepyhead is perfect for any size bed. The memory foam conforms to your body, allowing for better alignment. Another way to prepare for bed is to allow your body to slow down with a few stretches. Continue reading to learn more.
Remember to Focus on Your Breath Before, After, and During
Focusing on your breath in an effort to reset and center yourself is essential throughout the day, but also as you’re getting ready for bed. This pause in your routine allows you to focus on the present and give gratitude for the day. You can imagine the stress leaving your body as you breathe, refreshing your mind along the way.
Stretches to Encourage Relaxation
- Wrap yourself in a bear hug: Standing tall, stretch your arms wide and bring them in tight, giving yourself a bear hug. Hold for at least 30 seconds.
- Neck stretches: Sitting, gently roll your neck from one side to the other. Take your time, and do not push if your neck is stiff.
- Kneeling stretch: On your knees, face a chair or your bed. With your arms outstretched on the base of your choice, sit back into your heels and enjoy the stretch.
- Child’s Pose: One of the most recognizable yoga poses, you may use a pillow to support your body, and you lean into this pose. With your legs underneath you and your feet tucked behind, you will lean forward onto your mattress or pillow and breath deeply.
- Seated Forward Bend: Sitting on the floor with your legs outstretched, gently leaning forward, reaching for your toes. If you can reach them, that’s great. Don’t force the movement. With consistency, you will see your range of motion increase.
- Happy Baby: Lying on your back, pull your knees back and to either side of your body. Grab the outside of your feet and gently pull down.
- Reclining Bound Angle Pose: Still lying on your back, bring the bottom of your feet together with your knees out. Allow your hips and pelvis to open gently.
These stretches can go a long way to preparing you for a good night’s sleep. Practicing consistently and making sure your environment is sleep-friendly will pack the one-two punch you need to make the most of your time in bed. For these stretches, you can find images and more instructions online as these descriptions are basic. You might find other poses that work for you as well. Doing what you can to get the best night’s sleep is an investment in you, and that’s something you should be proud of.