Sleep expert reveals 3 crucial tips to help you unwind before bed
Whether your mind is racing after a stressful day or you just can’t get comfortable, many face these sorts of issues in getting quality sleep.
Luckily, there is help on hand as there are a few tips you can try to help you unwind before bed.
Silentnight’s resident Sleep Specialist, Dr Holly Milling, said: “Many people want to have healthier habits, but poor sleep can often be what is setting you up for failure.
“When we’re not well-rested, making healthy decisions when it comes to things like diet and exercise becomes much more challenging.
“By prioritising better sleep, we can set off a positive ripple effect – feeling more energised, motivated, and better equipped to take care of ourselves and improve our overall wellbeing.”
3 tips to help you drift off to sleep
Brain dump
The reason behind people’s struggles to sleep is often related to a busy mind, which is racing with too many thoughts.
Dr Milling shared a tip to get around this, saying: “Think of your mind at the end of the day like a browser with too many tabs open.
“Writing everything down (thoughts, worries, and to-dos) can have the same effect as closing those tabs.
“When your thoughts are safely recorded, your brain can let go of ‘doing’ and relax into ‘rest’ mode.”
Release tension
If the brain dump doesn’t work for you, there is another option to release tension.
Dr Milling explains: “If your body still feels wired, try a relaxation exercise.
“Progressive muscle relaxation (PMR) involves tensing and relaxing each muscle group, from your feet up to your head.
“This can reduce physical stress whilst also sending a clear signal to your brain that it’s time to wind down and rest.”
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Do something repetitive and calming
Finally, completing a small activity that is repetitive but calming could help relax your mind.
Dr Milling shared: “Choose a gentle activity that occupies your mind without overstimulating it.
“Try reading a light book, doing a jigsaw, knitting, or listening to relaxing music.
“These activities help prevent overthinking by giving your brain something simple to focus on.”
