After an active day, the last thing you want to do is lay awake when youíd much rather be sleeping. Falling asleep fast isnít hard, though, once youíve figured out a few tricks to simplify the process.
Fill Your Tummy
You shouldnít eat a huge meal right before bedtime, but a small glass or water or milk before brushing your teeth is certainly tolerable. Eating a piece of toast or a few crackers can help you feel a bit more satisfied and let your mind focus on nothing rather than the grumbling in your tummy. If you eat a snack a few hours before bedtime, you might not be hungry, but there is nothing worse than lying in bed with a bellyache because you didnít eat enough dinner.
Letting your muscles relax and release tension is another great way to prepare to sleep. Stretch before crawling into your bed by twisting and bending. Touch your toes (carefully) and use slow motions to avoid straining any muscles that might be tight from exercise or sitting in a stationary position for a while.
When you do crawl into bed, do another big stretch by reaching one way with your arms and twisting your knees the other way. Youíll want to do this with your head off the pillow and flat on the mattress to avoid straining your neck. Finally, get comfortable and do the ultimate stretch. Tense every muscle in your body at the same time as tightly as you can. Release the tension and youíll feel great. Close your eyes and simply drift off.
Take a Shower
Thereís nothing like a warm shower and special aromatherapy body wash to make you feel a bit warm and snuggly. And warm and snuggly feelings make it natural to pull on those comfy PJs and crawl directly into bed. Showering in the evenings before bed can help you sleep more comfortably as the warm water massage helps to reduce tension and stress from the day. It will also let you sleep a bit later in the mornings since you likely wonít need to take another shower before heading off to start your day.
Relax Through Concentration
If your mind is racing at the end of the day, you can help it focus and relax by using your mind to control your state of relaxation. Lay in your bed as if you were about to fall asleep Ė which you hopefully are. Start with your feet and work your way up. Use your mind to tell your feet to relax. When you think it hard enough with enough focus, your feet will release tension. Continue with the same process directly up your body.
Move from feet to calves to knees to thighs and so on. By the time you get to your forehead, youíll feel absolutely delicious. Getting to your forehead will be a rare treat. Itís likely youíll be relaxed directly into sleep before you get to that point, but if not, relaxing your forehead is akin to relaxing your entire face Ė including your eyelids and jaw. Try it!