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6 Pre-Sleep Habits of Healthy People

By Sydney Cook
Posted On May 18, 2016
6 Pre-Sleep Habits of Healthy People

 

You may not give much thought to what you choose to do pre-sleep, but these actions have a major effect on how fast you fall asleep and how alert you feel the following day.

Looking at a bright screen directly in your face can make it more difficult for you to fall asleep, so it couldn’t hurt going a different route. We’re not suggesting you cut your phone out completely, but if you have trouble falling asleep, it may be time to switch up your routine.

Put down your phone and consider trying one of these healthy activities to unplug before bed.

  1. Stretch
Photo Credit: Shutterstock
Photo Credit: Shutterstock

Whether you’ve been on your feet all day, sitting at a desk, or a little bit of both, your body has built up tension that needs to be released at the end of the day. Stretching is a good way to relax your body and keep your muscles flexible to make your overall daily activities easier.

  1. Journal/ Make a To-Do List
Photo Credit: Shutterstock
Photo Credit: Shutterstock

Give thanks! A recent study in Applied Psychology: Health and Well-Being, led by psychology professor Nancy Digdon, reports that writing in a gratitude journal for 15 minutes every night helps people sleep better and worry less. And jotting down the things you need to complete allows your mind to rest without continuously thinking about them.

  1. Read
Photo Credit: Shutterstock
Photo Credit: Shutterstock

Imagine snuggling in a cozy bed with a good book (maybe a glass of wine) next to someone you love. Sounds like a picture you remember scrolling past on Pinterest, right? However, that girl probably had the best night of Zzz. In a study done by Sussex University researchers, it has been proven that reading is a stress buster. The results showed that reading may reduce stress by as much as 68 percent. Open a book, not an e-book, and sleep peacefully.

  1. Color
Photo Credit: Shutterstock
Photo Credit: Shutterstock

Coloring in adult coloring books is the latest way to relax. These anti-stress books are said to make the artist feel happier, calmer, and mentally clearer. If you still have trouble coloring in the lines or funky patterns aren’t your forte, don’t worry – I’m sure Disney Princess books work just as well.

  1. Yoga/ Meditate
Photo Credit: Shutterstock
Photo Credit: Shutterstock

Mindfulness meditation can help fight insomnia and improve sleep as found in a study by JAMA Network. Set aside 10 minutes of “me time” before winding down.  Turn on some relaxing tunes – I typically opt for natural waterfalls. Sit in a comfortable position with your eyes shut and deep breaths – in and out.

  1. Ask Your Partner for a Massage
Photo Credit: Shutterstock
Photo Credit: Shutterstock

The only advice we have here is to use simple essential oils and have fun!

Then, soundly knock out.

Cover/Feature Photo Credit: Shutterstock