When going to bed, it is important to create a peaceful and relaxing sleep environment. According to a recent Betway Insider study, incorporating these following activities into your bedtime routine can help promote relaxation, reduce stress and anxiety, and prepare your mind and body for a restful and rejuvenating night’s sleep.
Meditation takes the top spot, offering a sleep quality of 88%. According to Betway’s study, participants slept an average of eight hours with only 12 minutes of awake time. No doubt, meditation can help promote relaxation and increase the production of the sleep-inducing hormone melatonin. By focusing on deep breathing, positive visualisation, and progressive muscle relaxation, meditation can help quiet the mind and create a sense of calm that is conducive to sleep.
2. Doing a facemask
A self-care routine before bedtime, such as doing a facemask, offered a sleep quality of 90%, with 14 minutes of awake time during the night. When we engage in relaxing activities, the body produces more of the hormone oxytocin, which is associated with calm and relaxation. The physical sensation of applying a facemask can also be soothing and help reduce stress and tension in the facial muscles.
3. Watching a comedy film
Watching a comedy before bedtime offered a sleep quality of 87%, with 14 minutes of awake time during the night. Watching a lighthearted movie can help take your mind off any worries or stressors, which can prevent them from interfering with sleep.
4. Listening to music
Calming music before bedtime promotes relaxation and creates a peaceful atmosphere that is conducive to sleep. This activity offered a sleep quality of 87%, with 17 minutes of awake time during the night. Slow, gentle music can slow down the heart rate and breathing, promoting a state of relaxation that helps you fall asleep. Additionally, music can be a helpful distraction from any worries or racing thoughts that might prevent sleep.
5. Cleaning your bedroom
A cluttered environment can be stressful and create a sense of unease, which can interfere with falling asleep. By tidying up your bedroom and creating a peaceful environment, you may find it easier to relax and fall asleep. In fact, cleaning your bedroom before bedtime offered a sleep quality of 80%, with 17 minutes of awake time during the night.
6. Reading a book
Reading a book before bedtime can be a relaxing and enjoyable way to wind down and prepare the mind for sleep. The act of reading can be soothing and create a sense of relaxation. Interestingly, this activity offered a sleep quality of 76%, with 17 minutes of awake time during the night.
7. Having a snack before bed
Having a small, light snack before bedtime may help promote relaxation and prevent hunger pangs that could wake you up at night. A bedtime snack offered a sleep quality of 78%, with 20 minutes of awake time during the night. Some foods, such as bananas, almonds, and warm milk, promote relaxation and sleep. However, avoiding heavy or spicy foods that could cause indigestion or discomfort is important.
8. Mobile gaming and scrolling social media
Engaging in activities on electronic devices, such as mobile gaming or scrolling social media, can negatively affect sleep quality. However, it wasn’t the last on the list and offered a sleep quality of 71%, with 20 minutes of awake time during the night. The blue light emitted by electronic devices can interfere with melatonin production, making it harder to fall asleep. Additionally, engaging with stimulating content can keep the mind active and prevent relaxation, making it harder to fall asleep.
9. Scrolling on social media before bedtime
Scrolling on social media before bed is generally not recommended as it can be stimulating and keep the mind active, making it harder to fall asleep. In addition, the blue light emitted by electronic devices, including smartphones, can suppress the production of the sleep-inducing hormone melatonin, which can interfere with falling asleep. If you need to use electronic devices before bed, it is recommended to use a blue light filter or switch to night mode to reduce the amount of blue light emitted. However, limiting electronic devices before bed is still recommended to promote a restful night’s sleep. This activity offered a sleep quality of 71%, with 24 minutes of awake time during the night.
10. Doing a home workout
Doing light physical activity before bedtime was last on the list. Although exercise releases endorphins, which are associated with feelings of relaxation and well-being, it is important to avoid intense workouts that could raise the heart rate and make it harder to fall asleep. This activity offered a sleep quality of 73%, with 27 minutes of awake time during the night.
Chris Mcdonald has been the lead news writer at complete connection. His passion for helping people in all aspects of online marketing flows through in the expert industry coverage he provides. Chris is also an author of tech blog Area19delegate. He likes spending his time with family, studying martial arts and plucking fat bass guitar strings.