It’s not easy being a parent, especially on those days that seem packed with activity from start to finish.
Between work, chores at home, ferrying kids to extra-curricular activities, and cooking meals for the family, it’s only natural to want some downtime when you’re finally ready to relax at the end of the day.
And, giving yourself some time to unwind before bed isn’t just enjoyable, it’s an essential aspect of self-care that will help relieve stress, improve your mood, and promote a good night’s sleep.
Whether you prefer unwinding with a hot bubble bath, a game of solitaire, or your favorite music, the goal is to create a routine that helps you let go of the stresses of your day.
Here are a few ways to put together an evening routine that will let you unwind before bed and help ensure a good night’s sleep:
Clear Your Space
A tidy, organized space promotes a sense of calm. Trying to relax in a space that’s packed with clutter will often leave you feeling stressed and overwhelmed instead.
Cleaning up before bed, on the other hand, creates a space that promotes a peaceful environment.
And, as an added bonus, you’ll likely feel even more relaxed knowing that you’ll be waking up to a clean and organized space.
Keep in mind that an evening cleaning routine doesn’t have to be something you handle by yourself, either. Consider setting aside 30 minutes after supper each day to tidy up together as a family.
It will help teach your children a sense of responsibility, create a comfortable space for evening activities, and give you a chance to chat with your family about their day as you work together!
Lower the Lights
There’s no better way to prepare for a good night’s sleep than lowering the lighting. This is because your body’s internal clock, known as the circadian rhythm, is influenced by light exposure.
Bright light in the evening can trick your body into thinking it’s still daytime, which delays the production of melatonin.
Dimming the lights, on the other hand, signals to your brain that it’s time to wind down and prepare for sleep, supporting your natural sleep-wake cycle.
Low lighting can also have a calming effect, creating a cozy and comforting atmosphere that’s ideal for winding down after a busy day.
Try a Light Workout
A strenuous workout right before bed may seem like a good way to tire yourself out. But in reality, the opposite is true.
Heavy exercise increases your heart rate, blood flow, and overall alertness. This heightened state can make it harder to relax and unwind, which may delay the onset of sleep.
Your body temperature also increases during vigorous exercise, and can stay elevated for over an hour afterwards.
A warm body may make it harder to fall asleep, as your body tends to cool down naturally as it prepares for rest.
However, a light workout can be a great way to relax your muscles, reduce stress, and promote relaxation.
Choose a calming activity like yoga, Tai Chi, a gentle walk, or even some simple deep breathing exercises, to help release any tension from your day and prepare your body for bed.
If you’re not sure where to start, consider checking out an online fitness program like Hoola to help you discover some relaxing exercise routines perfect for evening.
Avoid Screens
In our connected world, it’s only too common to immediately pull out your smartphone and start scrolling when you finally have a free moment.
But, you’ll find you’re able to relax much more easily if you put that screen away when you’re trying to unwind before bed.
Devices like smartphones, tablets, and laptops engage your brain and make it more alert. This mental stimulation can interfere with your ability to unwind and relax, making it harder to fall asleep.
Screens also emit blue light, which suppresses the production of melatonin, the hormone that helps you feel sleepy at night.
Finally, studies suggest that exposure to screens in the final hour or two before bed can reduce the amount of deep, restorative sleep you get, leaving you feeling tired the next day.
Read a Good Book
There’s nothing like a good book when you want to escape the stresses of everyday life, and reading before bed can be especially beneficial.
Studies have shown that reading for just a few minutes can lower your heart rate and ease tension, making it easier to relax and feel more at ease before going to sleep.
Making reading a regular part of your evening routine can also help signal to your body that it’s time for bed, making you feel sleepier when you do turn off the lights.
If you’re the type that can’t put down a book once you start reading, then consider choosing a book of short stories or a favorite magazine for your nighttime reading material.
Get Outdoors
The peace and relaxation of the great outdoors is something that’s long been known to benefit both body and mind. That’s why enjoying this environment in the evening is so beneficial.
Getting fresh air outdoors means you’re enjoying better air quality and oxygen levels than indoor environments, helping you feel more clear-headed and relaxed.
Additionally, even short periods spent outside in nature can lower the levels of stress hormones like cortisol in your body.
Natural surroundings have been shown to improve mood and reduce feelings of anxiety, which can make it easier to relax and prepare for bed.
And, perhaps most importantly, the act of stepping outdoors, away from artificial light and electronic distractions, can be a great way to quiet the mind and reduce the mental stimulation that can interfere with sleep.
Write in a Journal
Journaling before bed provides an opportunity to “empty” your mind of thoughts, worries, or anything that’s been on your mind throughout the day.
Writing down your thoughts can help prevent mental clutter, making it easier to relax and clear your mind before sleep.
Putting your worries, frustrations, or anxieties on paper can help release built-up tension and reduce stress.
This can be particularly helpful if you’re prone to racing thoughts or overthinking at night.
Journaling is also a great opportunity to remind yourself of the positive things in your life. A nightly gratitude practice, where you list things you’re thankful for, can boost your mood and cultivate a sense of appreciation.
This will help shift your mindset away from negativity or worry, giving you a more optimistic outlook and promoting a sense of calm.
While it may often seem like life as a parent leaves you without a moment to spare, taking some time to unwind before bed is an essential part of maintaining good physical and emotional health.
So, take some time to create a nighttime routine that works for you. And, most importantly, stick to it!
Having a regular relaxing way to unwind before bed is a great way to ensure that you get through those busy days feeling calm and collected!