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How to Wind Down for Bed in a Healthy Way: Our Guide to Your Nighttime Routine

Lack of sleep is a common problem nowadays. One reason is the busy schedule most people have. Remember, you need to prepare your body and mind so they can transition from an awake state to a sleep state with ease. You will probably have a hard time falling asleep if your body and mind are still on-the-go an hour before bedtime. For this reason, experts recommend allotting about an hour before bedtime to help your body fall asleep. To give you a better view, here are some healthy ways to wind down before bed.

1. Read a Book

Ideally, experts don’t recommend reading on your bed because it may cause insomnia, especially if the material is work-related. However, some people can fall asleep by reading a relaxing story.

According to a study, a person can reduce his stress by about 68% when reading a story for six minutes. The researcher observed that a person could relax and escape his daily worries by getting lost in the story of a book. A good sign that you can turn off your lights and go to sleep is when you’re repeating a sentence over and over again.

Aside from a storybook, magazines are also great reading materials. The short articles in the magazine can help you relax and fall asleep.

2. Set Technology-Free Time

One of the healthy ways to wind down before bed is to set a technology-free time, preferably an hour before your bedtime. Remember, the blue light emitted by your devices can negatively affect your circadian rhythm. Plus, bright light stimulates your mind, making your feel awake. For these reasons, experts recommend not using your smartphones and other devices an hour before your bedtime. Instead of scrolling through your social media account, you can do other relaxing activities that will help your body fall asleep.

3. Listen to Soothing Music

Finally, the last on this list of healthy ways to wind down before bed is through soothing music. Most of the time, many people are listening to the chatter in their minds. Unfortunately, these endless thoughts would make you feel awake. An excellent way to get rid of the voices in your mind is through music. You can play any soothing sound to make you feel calm and relaxed. Many experts recommend classical music because it has been shown to reduce stress and lower blood pressure. As a result, you can fall asleep quickly and get a good night’s rest.

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