The Ultimate Unwind-Before-Bed Routine to Try

Apr 18, 2023 • Luna Blanket

Whether you had a stressful day at work or can't seem to shut off racing thoughts at the end of the night, finding ways to unwind before bed can be a challenge. Fortunately, there are some ways to help signal to your body that it's time to get ready for sleep.

In this blog post, we'll explore the ultimate unwind-for-bed routine to help you get a restful night's sleep.

1. Disconnect from electronics

We know, we know... you've heard this before! But it really does have an impact on rest. The blue light emitted by electronic devices can interfere with your body's natural sleep cycle. Try to disconnect from electronics such as your phone, tablet, or laptop at least an hour before bed. If you must use these devices, consider using a blue light filter or night mode to reduce the amount of blue light exposure.

2. Take a warm bath or shower

A warm bath or shower can help relax your muscles and calm your mind. Add some Epsom salt, lavender oil, or other essential oils to enhance the relaxation experience. This can relax your muscles (and your mind!) to signal that it's time to wind down.

3. Practice gentle stretching or yoga

Gentle stretching or yoga can help release tension in your body and promote relaxation. Focus on stretching your neck, shoulders, back, and hips, and hold each stretch for at least 30 seconds. Even better, if you suffer from back pain, this can be a great way to ease muscles prior to laying down.

4. Enjoy a cup of herbal tea

Chamomile, valerian root, and passionflower are all herbs that can help promote relaxation and sleep. Enjoy a cup of your favorite herbal tea before bed to help calm your mind and body.

5. Cozy up under a weighted blanket

Weighted blankets have the benefit of creating Deep Pressure Stimulation, which helps to promote melatonin and ease you into a more relaxed state. Plus, it can help you stay asleep longer. Try getting under your weighted blanket about 30 minutes before bed to start a relaxing evening.

6. Read a book or listen to relaxing music

Reading a book or listening to relaxing music can help distract your mind from the day's stressors and promote relaxation. Choose something calming and soothing, and avoid anything that's too stimulating or thought-provoking.

7. Practice mindfulness or meditation

Mindfulness or meditation can help calm your mind and reduce stress and anxiety. You can practice mindfulness by focusing on your breath, body sensations, or a simple mantra. There are many guided meditation apps and videos available online to help you get started.

8. Use aromatherapy

Essential oils such as lavender, chamomile, and bergamot can help promote relaxation and sleep. Use a diffuser or apply the essential oils to your wrists, temples, or pillowcase before bed.

9. Set a bedtime routine

Setting a consistent bedtime routine can help signal to your body that it's time to sleep. While it might be tough sometimes, try to go to bed and wake up at the same time each day, and follow the same bedtime routine each night.

Incorporating the ultimate unwind for bed routine into your evening can help promote relaxation, reduce stress, and improve your chances of getting a restful night's sleep. Try a tip or two for a week at a time and see what feels the best to then create a peaceful and relaxing bedtime environment that will help you drift off to sleep quickly and easily.