14 Relaxing Activities Before Bed

It is essential to engage in some activity for the hour preceding bedtime in order to receive a good sleep that evening.

Those who take the time to view a dramatic news story on the television or engage in a disagreement will likely not experience a peaceful sleep, but instead feel agitated and tired when they wake.

Using the hour before you lay down for the night for relaxation can lead to an improved sleep quality as you’ll be less tense when settling down.

These fourteen techniques can help you gain a profound sense of calmness and relaxation before you end your day and go to sleep.

Listen to the sounds of the night

The sounds of nature have a calming, peaceful effect. Before bedtime, take a few minutes to go out to your porch or balcony and savor the quiet.

There are plenty of faint sounds that can be heard in the dark, most commonly coming from bugs, insects, frogs, and various types of birds.

If you stay silent while they play, you can detect an apparition of harmony which causes you to feel tranquil involuntarily. This is an excellent way to relax before bed.

Read some calming literature

Reading can be a very relaxing activity. A lot of people appear to drift off into a tranquil slumber while they are reading, often still clutching the book.

Reading demands your mental focus, which aids in pushing away the dull ideas of your day, freeing yourself from overthinking and essentially bringing you out of your own head.

The body is able to deeply relax when unencumbered by a constant flow of thoughts, which often helps to induce a peaceful night of sleep.

Ensure that the book you are reading is not stimulating but simply a tranquil read.

Some examples of calming books are as follows:

• The Alchemist by Paulo Coelho
• The Prophet by Khalil Gibran
• Open City by Teju Cole
• The Din in the Head by Cynthia Ozick
• The Shell Collector by Anthony Doerr
• About Grace by Anthony Doerr
• The World of Winnie the Pooh by A.A Milne
• Far from the Maddening Crowd by Thomas Hardy
• Stay Calm by Jenny Kempe
• Mink River by Brian Doyle
• The Wind-Up Bird Chronicle by Murakami
• One Man’s Meat by E B White

If novels are causing you to stay up late, think about having a collection of short stories so you can get to bed on time.

Video – 7 Relaxing Activities To Do Before Bed

Practice breath awareness meditation

Practicing mindfulness of one’s breath is an ideal way to soothe your body before getting some rest.

You must be aware of your inhalation and exhalation while meditating. Notice the chill feeling that breezes through your nose when you inhale and the warmth when you exhale.

When you concentrate in this fashion, you shift the focus away from a continuous train of thought and put it onto something that is not as stimulating, such as breathing.

A habit of worry or worry that is caused by your thoughts can be relieved by doing this form of meditation. Doing this meditation for approximately 2 to 3 minutes should be enough to reach a relaxed state.

You can even do this meditation lying in bed.

You may want to try 4-7-8 breathing and bee breathing for a more tranquil experience – both are great breathing exercises.

Listen to soothing instrumental music

Nothing is more calming than the soothing rhythm of shamanic drums or the gentle sound of a flute. You can also get some music which was specifically created to help you relax.

Do not play songs with words before bed, because then it may be possible for the lyrics to play on repeat in your head, which could lead to difficulty falling asleep.

Hear calming, peaceful music, mainly composed of instruments that bring calming sensations like a flute, harmonica, pipe, guitar, or piano.

The relaxing effects of natural noises such as whale songs, rain patter, woodland murmurs, and the rhythm of the sea are undeniable.

It is simple to locate clips featuring soothing noises on YouTube. You can also find several applications on your phone that let you play these noises. One really good one is the calm sound app.

Listen to delta frequency binaural beats

Binaural beats can shift the rate of your brainwaves, resulting in a profoundly peaceful environment.

While in a state of deep slumber, the brain generates delta frequency waves. When you hear delta binaural beats, your brain tries to align with that frequency, promoting a state of relaxation.

This process is referred to as synchronization or entrainment of brainwaves.

Giving your ears a dose of delta binaural beats for 5 to 10 minutes prior to bedtime can help calm your thoughts and facilitate a peaceful slumber.

You can look on YouTube for binaural beats that won’t cost you anything or visit websites that sell these kinds of beats.

Diffuse lavender essential oil

Traditionally lavender has been used to promote sleep. And this is for a good reason.

Studies have found that lavender oil has a calming effect on the body that can reduce heart rate, relax muscles, and create a sense of relaxation.

Investigations have also suggested that lavender stirs up a deceptively calming sleep, additionally described as ‘slow wave sleep’.

You can use lavender essential oil in a diffuser before you go to bed to make your bedroom an inviting and calming space. Just put in a few drops an hour before.

If you don’t own a diffuser, you can employ a spray bottle with a nozzle to squirt the weakened oil onto your mattress and bedding.

Combine a few drops of essential oil in a bottle with a spray top lid, fill the rest of the bottle with water, and shake it until everything is blended. You will then be ready to go!

One other option is to inhale steam with added lavender oil, as mentioned in the subsequent step.

Listen to a sleep podcast

There are an abundance of podcasts available online that are specifically created to help you drift off to sleep.

The narrator’s calming voice, while discussing topics that are not overly exciting or dull, helps to distract the mind and gradually sends one into a peaceful slumber.

Some really popular podcasts you can checkout are as follows:

• Snoozecast: Stories for Sleep.
• Sleep With Me by Drew Ackerman.
• Sleepy by Otis Gray.
• Nothing much happens by Kathryn.
• Boring books for bedtime by Handymakes.
• Sleep whispers.

You can access these podcasts from your phone by downloading the iTunes, Google Podcasts, Podbean or Spotify App. It is possible to enjoy podcasts on your PC using YouTube and platforms such as Podbean or Stitcher.

Listen to an audiobook

If podcasts aren’t your thing, why not give audiobooks a try? There are many audiobooks with a narrator who speaks in a peaceful and tranquil voice.

There is a large selection of literary genres available, such as poetry, novels, and short stories.

The main advantage of hearing a book rather than reading it is that you can do it in darkness. So it’s perfect for some night time relaxation.

Many websites provide audiobooks, with the two most well-known being Audible.com and AudioBook.com.

Just get one of these Apps and begin to listen. The Audible app has a useful attribute that permits the user to set a timer for when to go to sleep, thereby helping to avoid staying up for extended hours listening.

Spend some time journaling

Writing in a journal right before going to sleep can be very comforting as it allows you to let go of thoughts and stress.

If you don’t have an idea of what to put down on paper, jot down some details of your day or record the thoughts that you have in that exact instant.

Do not obsess over details such as grammar and structure. Just let the words come out without overthinking. It doesn’t have to be perfect.

Read a book

At the end of a long day, curl up with an interesting book for some time to decompress.

From public libraries to digital devices, you’ll never run out of literature and tales that will captivate your imagination and provide mental stimulation without overstimulating yourself.

Perhaps try one from the recommended list of meditation books! Reading can be both fun and beneficial before nodding off into dreamland at night.

Take note to not look at backlit devices like laptops or tablets, because they give off blue light that may energize you and keep you awake.

Write a to-do list for tomorrow

Before turning in for the night, create a plan to tackle any upcoming issues by scribbling down an agenda of steps that can be taken to leave the issues in the past.

Don’t let anxieties over the future interfere with your rest. Make a conscious effort to sleep worry-free.

Realizing that you have done something, no matter how small, to try and tackle those difficulties can be very helpful in suppressing any fear you may have concerning those difficulties.

It is pertinent to recognize what is within your power to command and what is not.

Especially in the moment. Are you so anxious about something that must be done tomorrow that you cannot sleep? Does ruminating over it while lying in bed help in any way?

Take some time to devise a plan for tackling your issues the following day so you can put aside your worries before you fall asleep at night.

Take a warm soothing bath

A warm bath is the perfect way to relieve tense muscles and get ready for bed.

Spend a few minutes cleansing your worries before settling in for the night. It may not be possible to soak in a tub daily, but taking a short break to relax in the tub can be helpful to manage stress and reduce any worries accumulated during the day.

Even going the extra mile is worth it. Light a few candles. Play some relaxing music. Choose a bath bomb or body wash with a lavender fragrance.

It might also help to set a timer. If your anxiety is making you feel rushed in the bathtub or it’s the only thing on your mind.

Make sure to stay in there at least for a certain amount of time. Take a minimum of 15 minutes to soak in the tub and relax your eyes while concentrating on your breathing.

Take a moment to think about all the positive things in your life

Every person experiences difficulty at some points in their day, and it is not beneficial to take negative thoughts related to these moments to bed.

Take a few moments before heading to bed to remind yourself of the great events that happened to you during the day, along with all the things you completed successfully.

Remind yourself that most issues can be resolved, and that any negatives are probably only temporary.

Remind yourself that you have survived difficult times in the past and you will be able to make it through this one.

Practice some gratitude before bed as well. Think about the things and people you’re grateful for. Recall all the minor and major things that you are immensely grateful for.

Creating the proper conditions before bed isn’t always physical. Making the proper mental environment is essential. If you need some inspiration, have a look at our extensive list of items to be thankful for.

Play a relaxing game

Video games can stimulate the senses, but there are now a plethora of titles that can be enjoyed in a cozy, laidback manner.

Take the time to relax and reduce your stress levels by playing a game designed to reduce anxiety. It doesn’t need to be a video game either.

A multitude of board and card games exist that offer an enjoyable, unwinding experience.

Be sure to not engage in playing video games too close to your bedtime. The radiating cobalt hue from computer or television displays can be invigorating and prevent sleepiness at night.

Some relaxing games can still be stimulating, as well. Combine this activity with something calming before you go to sleep.

Good Night

Befor you go to sleep, doing some calming activities can create a relaxing atmosphere and help you drift off quicker.

It’s beneficial to invest a few minutes at the closing of your day in order to shift into a more relaxed state so you can fall asleep more easily.

Sleeping well is an excellent method of being prepared for the next day, try these guidelines and determine which ones work for you.