Nighttime writing struggles, but this easy habit aids me in relaxing before sleep
Promoting Relaxation Before Bedtime: Effective Methods Beyond Evening Walks
In the pursuit of a good night's sleep, many individuals have turned to evening walks as a means of relaxation. However, there are several other effective methods that can aid in promoting relaxation before bedtime.
Breathing Exercises
Techniques such as the 4-7-8 breathing method, diaphragmatic (deep belly) breathing, alternate nostril breathing, and box breathing are known to activate the parasympathetic nervous system. This activation lowers heart rate and blood pressure, inducing calmness and promoting melatonin release for sleep [1][4]. For example, in the 4-7-8 method, you inhale for 4 seconds, hold for 7, and exhale slowly for 8 seconds, repeating until relaxed [1][4].
Progressive Muscle Relaxation (PMR)
PMR involves systematically tensing then relaxing muscle groups from feet to head (or vice versa) to release bodily tension and increase physical relaxation. It also reduces anxiety by teaching the difference between tension and relaxation [3].
Meditation
Mindfulness meditation and guided sleep meditations help calm the mind by focusing attention on the breath or peaceful imagery, reducing mental chatter and pre-sleep anxiety [2][3].
Environmental Adjustments
Dimming lights, reducing noise with earplugs or white noise machines, and ensuring a calm, comfortable bedroom environment can facilitate onset of sleep by minimizing external disturbances and signaling the body it's time to wind down [2].
Additional recommendations include pairing breathing exercises with soothing soundscapes or white noise to enhance effectiveness [1][2].
The military sleep method, which includes muscle relaxation and visualization, can also help induce calm and only take a few minutes. Light exercise in the evening, such as evening walks, can aid sleep.
During the pandemic, many individuals, like the author, started taking daily walks during the evening as a means of relaxation. The problem with the old post-work relaxation routine was that it often involved prolonged screen time, keeping the mind active and pushing work to the back of one's mind. This would cause thoughts to return in the quiet of the bedroom.
Adapting the evening routine to accommodate post-work walks has proven beneficial. Evening walks can help one relax properly and silence the mind before bed. Just 20 minutes in nature can help relieve stress.
Despite having the best mattresses, many adults could benefit from learning how to relax better. The result of the old evening routine, for some, might be lying awake, unable to sleep despite being physically tired.
The author's team has tried various hacks and tips to fall asleep fast. Collectively, these methods engage physiological and psychological relaxation pathways beyond physical activity like evening walks, effectively preparing the body and mind for restful sleep [1][2][3][4][5].
Incorporating breathing exercises, such as the 4-7-8 method or progressive muscle relaxation (PMR), can be effective ways to promote relaxation before bedtime, helping lower heart rate and blood pressure, and reducing anxiety [1][3][4]. Furthermore, creating a home-and-garden environment that reduces noise and dims lights, along with practices like meditation and the military sleep method, can also aid in preparing the body and mind for a good night's sleep [2][3].
