How to sleep better: 3 ways to relax before bed
Even after you come home tired from a long day of work, it’s still common to find your mind racing when you lay down and struggle to fall asleep. Insomnia is the most common sleep disorder affecting not only your mental state the next morning but also your body and mind down the road. To achieve better sleep and wake up feeling refreshed, it’s essential to develop good pre-sleep habits. In this article, we'll explore three ways to relax before bed , sharing relaxation techniques and sleep aids that will improve your sleep quality and help you beat insomnia.
Why is it so important to get a good night's sleep?
Insomnia not only affects memory, emotions, and work performance but can also have long-term health consequences. Sleep is essential for recovery, allowing the brain and body to slow down and regenerate cells in order to work properly and carry us through our daily activities.
Good sleep quality can also boost immunity and reduce the chance of getting sick. Studies have even shown that getting enough quality sleep can lower the risk of sudden heart disease and stroke, whilst also reducing the risk of developing dementia and memory loss - while we sleep, the brain continues to work, clearing waste and toxins such as amyloid beta, the primary element which causes Alzheimer’s disease.
What’s more, if you can fall asleep before midnight and have a good sleep for 7-9 hours, it helps the body maintain stable operation of cortisol, known as the ‘stress hormone’, which can relax the central nervous system and relieve general stress and anxiety.
In summary, getting enough high-quality sleep is beneficial to both our physical and mental health. If you have poor sleep quality, we recommend trying the following sleep techniques and aids to relax the body and mind for better sleep.
3 ways to relax before bed
1. Turn off bright lights and screens
It's no surprise that continuously looking into bright lights and blue-lit screens can keep the mind alert for hours after. If you are guilty of lying awake in bed staring at your phone screen or watching TV throughout the evening, this exposure to blue light can suppress the body's production of melatonin, a hormone that is necessary to induce sleepiness and regulate natural sleep-wake cycles.
To minimize the effects of bright light and screens on sleep, it's recommended to avoid using screens for at least an hour before bed by putting your phone and computer away. This creates a comfortable environment that promotes better sleep.
2. Deep belly breathing
Calming the mind is an effective way to improve sleep quality. Belly breathing can help relieve anxiety and tension, helping one to fall asleep easier and sleep more soundly. When you feel anxious or tense, your breathing can become rapid or irregular, making it more difficult to fall asleep. By belly breathing, you can regulate your breath intake and cleanse your body and mind.
To practice belly breathing, exhale through the mouth before inhaling slowly and deeply through the nose, filling your abdomen with air. Hold this breath for about 2 seconds before exhaling slowly through the mouth. Repeat several times to gradually calm the mind in preparation for sleep.
Practice mindfulness and meditation
Mindfulness and meditation can also help you achieve a relaxed and peaceful state. We recommend spending at least 10 minutes meditating before bedtime, which allows you to focus on your breath and think calming thoughts to achieve restful sleep. If you need some extra help, there are many meditation apps available nowadays that make it easy to get started with the practice. If you find your mind overwhelmed or are having difficulty sleeping, try using meditation methods to help you gradually drift off.
Improve sleep quality with Global Healing Sleep & Stress Supplements
In addition to maintaining good sleep habits and a calm mindset, taking sleep health and nutritional supplements to regulate your pre-sleep mood is also an effective way to improve sleep quality. Global Healing carries a range of sleep & stress supplements that are produced by Dr. Group, the American industry leader in natural health products. These Global Healing sleeping aids contain natural organic herbs that can help you relax and have a good night’s sleep:
This organic formula contains natural, concentrated herbal extracts that help you fall asleep faster and stay asleep longer throughout the night. Valerian helps you feel relaxed, naturally calming your central nervous system and easing your thoughts so that you can leave the day’s stresses behind. Its ingredients also loosen up tense muscles and alleviate nocturnal leg cramps, allowing for faster sleep onset and fewer chances of waking up during the night.
Unlike sedatives that artificially induce sleep, the natural ingredients in Valerian, such as valerian root, help the body to unwind in an unforced manner, allowing for a deep, restful sleep that will have you feeling fully recharged and non-groggy upon waking.
Before use, make sure to shake the bottle well. We suggest taking 1ml of Valerian twice daily or as directed by your healthcare provider.
This all-natural vegan supplement contains elemental lithium, a naturally occurring, essential trace mineral that has long been associated with maintaining overall mental wellness and supporting a healthy mood. The Lithium Orotate formula supports the brain’s production of calm and positive neurotransmitters, allowing you to feel collected, focused, and stress-free. It also helps stimulate cognitive function, improving your memory and recall. With your mental state feeling calm and composed, you can rest assured that better sleep is on the horizon.
We recommend taking 1 capsule of Lithium Orotate twice daily or as directed by your healthcare practitioner.
All Global Healing products for sleep health and nutrition are vegan, natural, and gluten-free, suitable for a range of different people’s needs and preferences. Purchase all-natural sleep and stress products on our website and improve your sleep quality today.