Stress is a natural response our body experiences but too much stress can have negative effects on our health and wellbeing, especially our sleeping habits. Sleep helps us regulate cortisol, a stress hormone, so we wake up feeling relaxed and destressed. When we don’t get enough quality sleep, our bodies aren’t able to clear out the excess cortisol, making us feel even more stressed and anxious the next day. It’s important to find ways to destress our mind and body before bed so we can get quality sleep and wake up feeling refreshed.
We’ve made a list of our 5 favorite ways of destressing for a good night’s snooze.
Make Your Bedroom Your Sleep Haven
Make your bedroom a comfy, relaxing sleep environment to help your mind and body associate your bed with sleep. Your bedroom should be a space only meant for sleeping and unwinding. Avoid using your bedroom as a place to watch tv or work, which can heighten stress levels, and make your bedroom a cool, dark, quiet place where you can escape your day-to-day stressors.
Having a comfortable, inviting mattress goes a long way in getting quality sleep. Studies show people report falling asleep faster and getting better sleep when sleeping on memory foam mattresses. Memory foam mattresses provide support and pressure relief, isolate and absorb motions, and are hypoallergenic. SaniSnooze™ mattresses have multiple layers of CertiPUR-US memory foam and soft-touch waterproof covers, giving you a night filled with stress free, quality sleep.
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Enjoy a Nice Bath or Hot Shower
A hot bath or shower before bedtime is a great way to relax before bedtime. The hot water relieves tension in your muscles which helps your body to relax. Your core body temperature will also rise while showering and then drop when you get out. Studies show that this drop in body temperature helps us fall asleep faster.
Brew a Cup of Herbal Tea
Enjoying a warm cup of tea is an easy, affordable, and enjoyable way to destress. Herbal teas have little or no caffeine in them, making them a popular bedtime drink to promote relaxation and improve sleep. Teas such as chamomile, valerian, lavender, lemon balm, and passionflower have natural properties that can help quiet the mind and body so you sleep peacefully.
Sweat it Out
Exercise can help clear your mind and reduce levels of stress and anxiety. Daytime exercise also increases your sleep debt which helps you feel more tired by bedtime. Because strenuous exercise too close to bedtime can energize some people, it’s recommended that cardio or intense workouts be completed 4-8 hours before bedtime. Workouts closer to bedtime should be lighter, such as stretching or yoga, to better relax and unwind for bed.
When we scroll through social media on our phones or binge our favorite shows, the blue light from our electronic devices interferes with our natural melatonin production. Melatonin is a hormone that signals to our bodies it’s time to sleep and is naturally released during the evening when light decreases. Not only do our devices produce blue light that interferes with our natural circadian rhythm, but the content can also provide too much stimulation for our minds, making us feel anxious. Instead of grabbing your phone to scroll before bed, try a more calming activity, like reading your favorite book, to better relax and destress.
Stress and sleep have a reciprocal relationship. Too much stress can keep us from getting much needed sleep but lack of sleep can leave us feeling even more stressed. It’s important to find healthy ways to manage stress so we get a good night’s snooze and wake up feeling refreshed and ready to take on the day. Next time you are feeling stressed, implement these tips into your nightly routine to help you destress for a night filled with quality sleep.
**The information on this site is not intended or implied to be a substitute for professional medical advice. If you are having a severe and sudden change in physical or mental health, please call 911, contact a local emergency facility or consult with your doctor. Always seek the advice of your physician or other qualified healthcare provider, and never disregard the advice given because of information you have received from our website.**