Try some simple stretches. Stretching nightly before bed, even just five minutes worth, can aid in releasing tension and lowering stress levels. It is important that we allow both our bodies and minds to relax for a good restful night’s sleep.
As you stretch take time to focus and mindful about your breathing. If at any point you notice yourself struggling with your breathing during a stretch, reduce your intensity of the the stretch. Being as mindful as possible can help our breathing but not only aid in relaxing our minds. No need to worry about equipment or time. Start with five minutes, pick a simple stretch or two and build from there.
Reading before bed can help us fall asleep a bit faster. When we read our levels of stress are decreased, allowing our bodies to start to relax. When our levels of cortisol, the stress hormone, are lowered the tension in our muscles eases up. By engaging ourselves in a good book, our minds get a break from stress and worries. I like to read before bed or as way to distract my thoughts when anxious and thinking too much.
Try turning your phone and devices off and let your eyes, thumbs, and minds rest. Unable to shut your phone off? Try turning your phone or devices blue light filter on. Some phones like my Samsung A21 has a wind down mode that makes everything black and white. This mode also turns do not disturb mode on. Doing things like this allows us to relax easier and fall asleep faster. I find blue light and wind down mode to be very helpful. My eyes are able to relax and I feel better. What will you try?