Falling asleep isn’t always easy. The daily stress of life keeps a lot of us awake, and can quickly take its toll on the quality (and amount) of sleep we’re getting at night.
Since Brooklinen is all about ensuring the best sleep possible, we’ve gathered some relaxing pre-bedtime routines to help take you from Zen to REM, real quick. From deep breathing exercises to herbal tea, read ahead for seven ideas that’ll have you catching ZZZ’s in no time.
1. Do Some Yoga
Along with increasing flexibility and improving your posture, certain yoga poses—like the Cat & Cow pose—can actually help you fall asleep faster at night. In addition to relaxing both your mind and body before bed, research shows that yoga is a healthy—and foolproof—way to beat insomnia.
2. Drink Some Tea
It’s no secret that sleepytime teas can work wonders for insomnia. Filled with naturally soothing ingredients, such as valerian root and chamomile, herbal nighttime teas are an awesome way to start unwinding an hour or so before you hit the hay.
3. Deep Breathe
If you weren’t already hip to the “4-7-8 Breathing Exercise,” then now’s the time to smarten up. Developed by Dr. Andrew Weil of Harvard, the exercise is based on an old Indian practice that regulates breathing and tranquilizes the nervous system. Here’s how to do it:
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose while counting to four.
- Hold your breath and count to seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
Repeat this cycle three more times and hit REM in no time!
4. Buy Quality Bed Sheets
We’ve already established that high quality bedding can improve your life, but did you know that it helps you fall asleep faster, too? Investing in a superior set of bed linens—land you’ll never have to count sheep again.
5. Cool Your Room
Who knew your internal body temperature is integral to regulating your biological body clock? Obviously, The National Sleep Foundation, who recommends lowering your bedroom temperature to a cool 67 degrees Fahrenheit at night to help your brain produce more melatonin that makes you fall asleep.
6. Employ Aromatherapy
Much like herbal tea, candles and sprays scented with relaxing fragrances, like lavender and bergamot, can naturally help you fall asleep faster. Before you go to bed, do yourself a favor and spread some soothing scents around your room—and send yourself straight to slumber land.
7. Take A Warm Shower
Turns out that taking a warm shower before bed can do more than just relax your muscles. Research suggests that warming your body up with hot shower an hour before bed will slow down your metabolism and help prepare your body for sleep faster—so do your best to delay your daily shower and make it part of your nightly routine.
Sometimes falling asleep can be a real pain. Instead of tossing and turning the next time you don’t zonk out right away, try out one of these relaxing routines to help you fall asleep faster.