How to wind down before bed?

[oBakasan]

Are there any things that you can do an hour or two before bed that will help you to wind down, fall asleep faster and get a better nights sleep?

With the same thought in mind, what are the things that you should avoid doing before bed?

[funchy]

No big meals in the hours before bedtime. Some people do better making lunch their big meal and making dinner light. If you're sensitive to some foods (such as those containing caffeine), do not have any in the evening.

Part of winding down is letting go of the stress reaction in your body. Do something absolutely relaxing just before bedtime. Learn to meditate or something like it to help you let go of stress.

Make your bed a place of relaxation. Never bring work into the bedroom.

Be careful about phone calls before bed time. The phone might be raising your level of excitement without you realizing it.

If you find yourself thinking worry thoughts, keep your mind busy but calm. Reading a book works for me.

Try to pick a regular bedtime and wake time. Don't sleep in too much on days off.

[bluedragon]

Some of the things that work for me are:

• drinking St John's wort tea. This plant is known for helping the nervous system relax, and even preventing depression. I think that if you feel happier and less depressed, you reduce your need for overstimulation of the brain trough watching movies, TV, playing video games, or whatever people may do in the evening.
• taking a hot shower - this is the most obvious method for unwinding, for many reasons.
• doing a few exercises for straightening my spinal column, since much tension accumulates there during the day. It doesn't need to be something time-consuming, there are a few super-quick stretches that take only about 20 seconds that can make a huge difference in the way you feel your spine.
• Stretching your legs may also help for the same reason.
  Meditation is very powerful as well but I don't find it very easy to do yet, I'm working on it.

[stevetaylor]

Nich hot cup of tea and reading works excellent for me.

[ns123]

Hot baths, with candles, work for me. Meditation can also work. Candlelight works well for me - sort of dark, not too bright.

You could also create a room that is conducive to calm, quiet, and sleeping. Usually, this is the bedroom. But, nowadays, many people (including me before) have all sorts of distractions and clutter in their places of calm and quiet. Not exactly calm inducing for me.

What helps me: my sleep room is clutter free, there is no tv, no computer, no office desk. The colors reflect my preferences and are very sleep/calm inducing for me. There are no distractions. Linens are comfortable, soft, inviting. Big comfy pillows.

Hope that helps.