Falling asleep out of sheer exhaustion is something that has likely happened to all of us. But, in a perfect world, we’d want to be falling asleep relaxed, calm, and prepared for a night filled with quality rest. But with life stresses, work, lingering thoughts, and general anxieties, this can be difficult to do. One of our goals at Sijo is to provide you with the tools for your best night of sleep, and that surpasses our cozy bedding, comfortable loungewear, and soothing aromatherapy essentials. We’re here to equip you with the tools that will get you falling asleep relaxed, and quickly.
Tip 1: Reduce Screen Time
We know, we know. You’ve heard this all before. But you’ve heard it because it’s true. Reducing screen time, whether that’s from phones, tablets, or laptops can help improve your quality of rest. We recommend doing this about an hour before planning to get sleep.
Tip 2: Visualize Good Rest
Some of my best nights of sleep are the ones where I am laying in bed, eyes closed, focusing on how rested I will feel when I wake up. Thinking about great sleep helps soothe me to sleep, and this visualization may be helpful for you as well. Another visualization is to think about each part of my body relaxing. I start with my toes, and work upwards. So I visualize and try to relax my toes, feet, legs, thighs, torso, arms, neck, facial muscles, and head. I usually make it to my arms before I’m asleep -- I don’t think I ever recall making it all the way through. This is something I learned from a holistic practitioner and it has been tremendously helpful.
Tip 3: Play Soothing Sounds
Whether you prefer a noise machine, calming music, or the soothing voice of a podcast host, try incorporating some element of soothing sound into your sleep routine. Begin this as you prepare to get into bed, and allow yourself to relax as you listen to your preferred sounds.
Tip 4: Let Your Bed Function Only As Your Bed
I know, this sounds a little confusing. But sometimes, I find that we use our beds as places to have snacks, or watch shows, or get a little last minute work done. When we allow our beds to serve these purposes, it makes it difficult for your body to process it as your place to sleep. Try saving your bed for sleep, primarily, and your ability to relax into sleep may improve.
Tip 5: Get Some Movement Into Your Day
While we don’t recommend a full workout right before bed, exercising is a great way to relieve stress and put you into a more calm and relaxed state throughout your day. This is especially helpful at bedtime, because you’ll be ready to rest your body and mind. A walk, run, workout class, or gym session in the morning or early evening is a great way to set yourself up for your best sleep.
Tip 6: Don’t Eat Too Soon Before Bed
While a nighttime snack may be tempting, eating too close to bed may disrupt your sleep and cause unnecessary stress that keeps you from relaxing. Heartburn, the feeling of being overfull, or stomach upset can destroy your quality of sleep. Try to stop eating a few hours before bed, and instead, indulge in a cup of soothing herbal tea.
Tip 7: Get The Stressful Thoughts Out
Lying in bed with a mind full of thoughts is tiring, but somehow still keeps you awake! This is a great time to grab a journal or piece of paper and write out your to-dos, things you don’t want to forget, or your thoughts in general. This allows you to focus solely on being relaxed and rested. You can then revisit the lists or thoughts in the morning with a clear mind.
Try one of these tips, or choose a combination that may help you on your journey to your best night of sleep. We wish you calm, relaxing, rested nights!