Stress, professional trouble, private problems or fears about the future – your head is full and restful sleep is impossible. In the long term, this can have a negative impact on your health. Time to improve your evening routine with some tips and tricks.
No matter whether you are a night owl or a sleepyhead – there is an optimal way for everyone to wind down in the evening. Anyone who has already found their perfect evening ritual can consider themselves lucky.
For everyone else, here are simple tips that can make your evening more relaxed.
Even if it’s difficult: stay away from TikTok, Instagram.
Just check TikTok or Instagram again – and suddenly you’re missing an hour of precious sleep. In order to have a really restful night, you should avoid using your tablet, smartphone and even the television about an hour before you go to sleep.
The blue light from the screens prevents the eyes from preparing for sleep and signals to the body that it is not time to go to bed yet.
The bedroom as an oasis of well-being
Clutter is an underestimated stress factor and subconsciously triggers unrest. In order to get restful sleep, you need order around you. Even just ticking off a small thing from your long to-do list before going to bed can help you fall asleep peacefully and really get some rest at night.
Free your Mind
Thoughts from the past day are circling in your head, perhaps not all of them are positive. This prevents you from falling asleep. If your head doesn’t calm down again, it can help to write down your emotions. This provides clarity and helps to gain new insights. Maybe there is already an initial solution that will ensure you sleep more peacefully.
Restful nights with tea
A hot drink in the evening has a calming effect on the body and signals that it’s okay to unwind. Chamomile or valerian have a particularly relaxing effect. Also perfect: a spiced milk with cinnamon, ginger and turmeric.
But be careful: Do not drink tea that contains caffeine – for example black or green tea. This can quickly become counterproductive.
Aromas for deeper sleep
The smell of rose, vanilla or lavender is particularly suitable in the evening to relax and unwind. For example, essential oils work best in the shower or bathtub. Alternatively, a nice-smelling room spray or the right face cream are also suitable. To enjoy the pleasant smell all night long, you can also put a bag of dried lavender flowers in your pillowcase.
yoga
Anyone who sits at a desk all day quickly becomes tense. The perfect way to release these tensions is to really stretch and stretch. This works best with yoga . Deep breathing and various exercises are effective for calming the nervous system. Yin yoga is particularly suitable . Some meditation exercises can also help you relax.
Establish an evening routine: sticking with it is the be-all and end-all
The most important thing about all evening rituals is that they are repeated regularly so that a routine can emerge. Good habits take time and don’t happen overnight.
If used continuously, the rituals will become increasingly easier for you and soon your body will combine relaxation and recovery with the new evening routine so that nothing stands in the way of a restful night.
