Do you relax before bed?

Sleep has been a problem for a long time. Even before the coronavirus, 90% of adults said they were not getting enough sleep and in 2018 a survey found that stress and sleep-related problems cost UK companies £ 40bn. 25% of adults struggle with insomnia on Sunday nights, clearly showing that worries about the next week have an impact on our ability to get a good night’s sleep. Treating sleep as important and relaxing before bed is crucial to getting a good night’s sleep.

Some ways to relax before bed;

With so many of us working from home, it can be tempting to continue until the last job is done or to sign up ‘just one more time’. Certainly, during the final months of the global pandemic, the boundaries between different areas of life have blurred. Work, exercise, homeschooling, leisure have been more difficult to deal with, as the way we dress, eat and live has lost its former family routine.

– Some people like to finish work and then burn off the adrenaline of the day. with a visit to the gym, a jog, or some serious exercise. It can be a good way to draw a line under any work-related stress or frustration and clear the way for a restful night.

Or use the way home to relaxMaybe listening to music, a podcast, or even having a quiet 10 minutes parked close to home to quietly rest, let go of the pressures of the day, and make sure you can anticipate a nice evening ahead.

– The night is a good time to plan a positive routine. with good quality sleep the end result. Maybe take a relaxing walk, maybe while dinner is cooking, and enjoy exploring the area near where you live. You may find that it is a good way to relax, perhaps with your partner or family, and together, close the day gently.

– Are you alone? It is true that it is possible to feel lonely in a crowd, especially if others seem active, happy, and lead busy and fulfilling lives. Loneliness can get in the way of relaxation when you have trouble feeling lonely, unsupported, or misunderstood.

– Maybe start by going online with friends, groups, people with similar interests and build a support network around yourself. Find one that suits you, where you can chat and be more confident. Be careful about sharing too much personal information, but enjoy the opportunity to come and go.

For who works from home It is especially important to be aware of the start and end times. Emergencies aside, be firm when you sign out and take time to clear your mind of work-related issues.

– Set a time to turn off the work phone. and save or load it. Unless there is a particularly urgent matter, inform your staff, clients and colleagues that you are not available 100% of the time. People are often okay with leaving a message once they know you will be picking it up first thing in the morning.

-Tune in to the positive, your successes and achievements every day. Doing so can give you a true sense of pride and satisfaction and allow you to relax and unwind feeling good about your day. Tackling unappetizing paperwork, making a few calls, sending emails can all be seen as stepping stones in the right direction. Feel positive about what you have accomplished.

– Make sure your bedroom is comfortable and cozy, a good place to relax. Avoid clutter, excess technology, and keep it as your quiet refuge from a busy life. Clean sheets, soothing colors and fabrics, and good ventilation create a positive relaxation experience after closing the bedroom door.

– Bath or shower at night it can be a good way to end each day, symbolically cleaning up problems and stress. Maybe establish a forgiving bedtime routine for some, if not all, nights. Scented candles, perhaps a leisurely soak, warm towels can help you relax, ready for the bedtime mentality.

– Be disciplined when making a list for the next day. That way, things don’t need to occupy your mind constantly. You can relax knowing that they are on your list, ready for when you are available to start.

– If you are going through a stressful or difficult time a diary can be a effective way to relax. Keeping a regular appointment with your journal can help you process your thoughts and find some clarity and understanding.

– Reading is a popular way to relax, as some people never get past the first page before falling asleep. Going to bed a little early with a good book can be a moment to treasure at the end of a busy day.

By making time to relax each day, you reinforce the message that sleep should be treated with respect. You are showing that it is an important and valued part of your day. Doing things that support your relaxation, such as yoga, meditation, calling a friend for a chat, maybe going to bed a little earlier, investing in a daily routine, taking care to relax, being on track, ready to go. to enjoy. better health and a good night’s sleep.