Stress can affect many aspects of your life and for many of us this past year and a half didn't help. Sleep is one of the most important elements in your life. By not maintaining proper sleep you can affect your health and over all well-being. To get a good night's rest you must lower your stress levels before bed. Faye James, nutritionist, shares a 10-step guide on how to relax in the evening.
Stretching before bed can help ease that tension you have in your body. James recommends a little yoga to get your body moving. She does a vinyasa flow before bed but you can find the perfect routine for you by perusing the web.
Meditation is a great way to relax your mind. Just 10 minutes of mindful meditation is all your need to focus on your breathing and calm your thoughts.
At dinner time, Faye James recommends eating something light and easy to digest. A meal that is rich and heavy might be delightful at the time but may interrupt your sleep. This can then cause you to sleep less and give you more stress. She also suggests you stop eating at 7pm. This way you can fast for 12 hours. James explains, "Research shows that intermittent fasting helps promote healthy gut bacteria, cell regeneration and reduction of stress."
You might feel that you sleep better after having a few alcoholic beverages but it can actually have the opposite effect on your sleep quality. James advises that you have your last drink at least four hours before you plan on heading to bed. This way you can get all the restorative sleep you need.
If you have trouble relaxing before bed, try taking a bath. You can add magnesium salts and lavender oil to ease your aches and pains, as well as help you de-stress.
If you like tea, it can be a great way to relax before bed. Try a hot tea with lemon balm, passionflower, chamomile and lavender to help calm the mind and body.
Magnesium also helps promote relaxation and peaceful sleep. She suggests applying a magnesium and lavender cream to help ease you to sleep.
Put down all devices at least two hours before bedtime. The more active you keep your mind the harder it is to fall asleep. Get rid of that blue light. Your brain will not release melatonin, the sleep hormone, if it thinks it is still daytime. So put the devices down and dim the lights.
Make sure you breathe! The last thing James does before she goes to sleep is some deep breathing and reflecting on what she is grateful for in life. She says that gratitude helps us put our worries in to perspective.
For all the details, read the article for yourself at Women's Health