9 Ways to Relax Before Sleeping

If you have trouble getting to sleep, it's important that you only use your bed for sleeping. Learn more about this and other great tips in this article!

Worries, bad posture, thoughts about unfinished work, or other responsibilities usually rush through your mind at night. They make it very difficult to relax before sleeping.

If you’re looking for the best way to relax before sleeping, you need to keep reading. In this article, we’ll tell you how.

Remember that sleep is fundamental for gathering your body’s energy. Keep in mind that nothing is perfect. These pieces of advice might or might not be effective, even though you’re willing to use them.

Regardless, it’s a good idea to try all of the options until you find the ones that work the best for you.

1. Get up

When you spend several hours trying to sleep, it’s likely that you’ll toss and turn before getting sleep. This can take hours if it’s chronic. And in the end, you’ll end up more tired than before you went to bed.

Because of this, it’s better for you to stand up and go look out a window. Walk a little bit. Take a breath on your balcony or patio. You can even read.

The important thing is to do something that lets you make your body tired and relax before sleeping.

2. Keep a sleep routine

As children, we usually had a sleep schedule that made us sleep and wake up at a certain hour. This helps your body in order. You know what moment you need to do a given activity.

Unfortunately, when we grow up, we give this up. And, problems usually appear. Keeping a sleep schedule helps your body to see these moments naturally.


3. Exercise 

Exercising helps you to sleep before going to sleep. This doesn’t mean massive workouts that make you extremely tired. The best exercises are:

  • Stretches
  • Crunches
  • Yoga
  • Swimming
  • Walking

Exercising lets your body get a deeper sleep. And, it keeps you from waking up during the night.

4. Respect your bed to relax before sleeping

Think about your bed as a sanctuary for sleeping or having sex. It’s not good to fill your bed or its surroundings with electricity.

Avoid doing things with your computer, tablet, or cell phone. Also, you should take your tv out of your room.

Another thing you should take care of is your bed’s cleanliness.  Try to change your sheets once per week. Also, wash your blanket once every three months.

5. Drink herbal tea instead of coffee before sleeping

There are some plants that help you to relax before going to bed. Some of the best ones are:

  • Thyme
  • Chamomile
  • Valerian
  • Cinnamon

If you are one of the people who is used to drinking coffee at night, give it up and you’ll see the results. Caffeine keeps your brain active. During the day, it can help you to have more energy and to work well. But at night, it works against you.

6. Avoid alcohol

A glass of wine before 7 in the evening or at night isn’t bad. This can be a good relaxant. However, drinking too much alcohol depresses your nervous system.

It’s true that you can sleep after drinking a lot of alcohol. But, you won’t get the restorative sleep you want. This is because the effect passes quickly. And, you’ll wake up several times during the night.

7. Avoid medications

Unless you’re using a prescribed treatment, avoid using sleep aids to get sleep.

  • These kinds of medications can give you a quick solution to insomnia. And, you’ll sleep deeply.
  • The problem is that if you take them for an extended period of time, you’ll become dependent. If this happens, you could find that you can’t get to sleep unless you take pills.

Remember that taking anything that isn’t natural should be kept to a minimum. If you have problems sleeping, it’s recommendable that you try to drink herbal teas.

8. Keep naps short and hours before going to sleep

It’s not bad to sleep a little at night if you have the opportunity. But always keep in mind that it shouldn’t be longer than 30 or 40 minutes.

If you sleep for three or four hours in the afternoon, it’ll be difficult for you to easily relax before going to sleep. This is unless you’ve had a few very hectic hours.

If your routine is very tiring, you can nap for 30 minutes in the middle of the day.  Or, you can sleep a maximum of four hours before going to bed at night.

9. Surround yourself with a pleasant atmosphere

Keeping your room in order and clean helps to relax you before going to sleep. Keep from filing up your room with unnecessary belongings. Take out things that aren’t for rest. This includes books, desks, and technological equipment.

Also, you need to be sure to have a warm, pleasant light in your room. This, together with the right colors, can reduce the amount of time it takes you to get to sleep.

Why is sleep important?

Sleeping at night helps to repair and help your body recuperate from its daily activities. The best thing is to sleep between 6 to 8 hours at night.

If you relax before you get to sleep, you’re giving your body more life, health, and freshness. Proper sleep at night lets your body recuperate its energy. This improves our organs functions.