Simple Ways To Introduce Calm Into Your Evenings
Many of us struggle to fall asleep at night. We toss and turn or resort to supplements and pills before we can finally drift off. If you’re having trouble falling asleep or simply want to improve your bedtime routine, here are some straightforward ways to introduce calm into your evenings. When your mind and body aren’t overstimulated, it becomes easier and quicker to fall asleep at night.
Stop the Caffeine Early
Caffeine has a surprisingly long half-life, meaning it lingers in our system longer than we might expect. You may have developed a tolerance and think you can enjoy coffee or caffeinated tea late in the day, but this will not aid your sleep. Most experts recommend cutting off caffeinated beverages between noon and 2 p.m. Try this for a while and see if it helps you feel calmer in the evenings and more ready for sleep at bedtime.
Turn Off The Screens
It’s no surprise that screens—computers, televisions, and especially tablets and phones—make it harder to fall asleep. The light they emit mimics sunlight, tricking our bodies into thinking it’s still daytime, which disrupts our circadian rhythms. Phones and tablets are particularly problematic because we hold them close to our faces. I recommend turning off all screens at least two hours before bed. You might be surprised by the difference it makes.
What about blue light blockers or filters? While they can help, they won’t establish a good bedtime routine. It’s perfectly fine to wait until morning to check your email. Now, let’s be honest: Are you using your phone for productive tasks, or are you scrolling through social media, playing games, and seeking entertainment? Try putting your phone aside at night and see if you start to sleep better.
Lower The Sounds And Lights
Simultaneously, it’s wise to start lowering the lights and any sounds around you. Even lowering your voice can help create a calming atmosphere. Use softer light bulbs and turn off overhead lights, as they mimic sunlight and can trick your body into thinking it’s still early.
Now that we’ve covered what to avoid before bedtime, let’s explore some activities that promote calm. Reading a book is a great option, as is engaging in quiet conversation with loved ones. You might also listen to soothing music, play a relaxing board game, or take time for self-care.
Taking a warm bath or shower has been shown to promote sleep. Light a candle, play some calming music, and consider meditating or journaling. Spend some time unwinding and letting go of the day’s stresses. After this, drifting off to sleep will feel easy and natural.
Many of us struggle to fall asleep at night. We toss and turn or resort to supplements and pills before we can finally drift off. If you’re having trouble falling asleep or simply want to improve your bedtime routine, here are some straightforward ways to introduce calm into your evenings. When your mind and body aren’t overstimulated, it becomes easier and quicker to fall asleep at night.
Stop the Caffeine Early
Caffeine has a surprisingly long half-life, meaning it lingers in our system longer than we might expect. You may have developed a tolerance and think you can enjoy coffee or caffeinated tea late in the day, but this will not aid your sleep. Most experts recommend cutting off caffeinated beverages between noon and 2 p.m. Try this for a while and see if it helps you feel calmer in the evenings and more ready for sleep at bedtime.
Turn Off The Screens
It’s no surprise that screens—computers, televisions, and especially tablets and phones—make it harder to fall asleep. The light they emit mimics sunlight, tricking our bodies into thinking it’s still daytime, which disrupts our circadian rhythms. Phones and tablets are particularly problematic because we hold them close to our faces. I recommend turning off all screens at least two hours before bed. You might be surprised by the difference it makes.
What about blue light blockers or filters? While they can help, they won’t establish a good bedtime routine. It’s perfectly fine to wait until morning to check your email. Now, let’s be honest: Are you using your phone for productive tasks, or are you scrolling through social media, playing games, and seeking entertainment? Try putting your phone aside at night and see if you start to sleep better.
Lower The Sounds And Lights
Simultaneously, it’s wise to start lowering the lights and any sounds around you. Even lowering your voice can help create a calming atmosphere. Use softer light bulbs and turn off overhead lights, as they mimic sunlight and can trick your body into thinking it’s still early.
Now that we’ve covered what to avoid before bedtime, let’s explore some activities that promote calm. Reading a book is a great option, as is engaging in quiet conversation with loved ones. You might also listen to soothing music, play a relaxing board game, or take time for self-care.
Taking a warm bath or shower has been shown to promote sleep. Light a candle, play some calming music, and consider meditating or journaling. Spend some time unwinding and letting go of the day’s stresses. After this, drifting off to sleep will feel easy and natural.
