15 Simple Things You Can Do to Help You Unwind After a Busy Day
You accomplish a lot in the day. Between work, errands, family, or a hundred other things you do, it’s a safe bet you’re ready for the day to end when bedtime comes around. But how can you get what you need from your evening to line yourself up for success tomorrow?
The key lies in unwinding. The unwinding acknowledges your accomplishments and helps you let go of everything unfinished. It takes you from a ‘busy’ mindset into relaxation. It’s where you drop the stress and anxiety which plagues you and erases overwhelm.
Unwinding is such a powerful tool. You’ve probably been using it all day to help manage your day. At bedtime, though, unwinding is crucial. Without it, you’re apt to lie awake staring at the ceiling. Or if you do sleep, this lack becomes why you toss and turn, your mind plagued with restless dreams while your body never recuperates from your day.
Is it any wonder your bedroom routine should be filled with steps that help you unwind?
If you’re having trouble getting the most out of your sleep time, try these tips to unwind.
Start with the Right Meal
While some people find cooking to be restful and a way to unwind, this might only be for some, so don’t be too put off if dinnertime doesn’t feel like a time to unwind. You might want to try meal preparation, starting with simple recipes and seeing how it feels. You might be surprised! At the same time, it’s also essential to consider the meal itself before bed. Eating a large meal late in the day generally isn’t good for digestion, so if you intend to sleep within the next couple of hours, go with small portions or try eating earlier if you want to feast. Also, some foods, such as foods with citrus or caffeine, will make you feel more alert, so you should reconsider some of your dinner choices when trying to unwind. Save the orange juice and coffee for breakfast instead.
Take a Walk
While you don’t want to exercise too close to bedtime, walking an hour or two before will help you burn up excess energy and start unwinding. This should be gentle exercise, so you’re overdoing it if you come in drenched with sweat and breathing hard. The goal here is to move a little, breathe deeply, and enjoy the experience as you go.
Drink Green Tea (Make Sure it’s Hot!)
Green tea has a lot of benefits you already know about. But did you know it would also help you sleep? First, the warmth of the beverage and the tea itself invites you to let go of stress by increasing circulation and creating a more rapid heart rate, which burns off cortisol, a chemical in your body associated with stress. It means about 30–40 minutes after drinking it, you’ll start feeling much more relaxed — a benefit backed up by scientific study!
Listen To Music
The right playlist will help you unwind easily. Look for relaxing music. This is not the time for anything that makes you want to get up and dance! Instrumentals or even playlists designed for relaxation work best with most people.
Read Something
There is a better time for intense study, so don’t consider this time for homework. Look for reading material that is relaxing and enjoyable to read, but be sure to make it a title you’re also able to put down again. The last thing you want is a spellbinding book that you can stay up all night to finish! Short stories, essays, and poetry are all things that work well right before bed, though longer novels and books can also go well so long as you have enough willpower to put them down when it’s time to sleep.
Create the Right Ambiance
There’s a lot to be said for arranging your space with unwinding in mind. Go for soft lighting. Retire to an uncluttered place full of objects that only give you good associations. Pay attention to the details such as scent and sound. Some smells, such as lavender or orange, can be very relaxing. Or use a scented candle or essential oils that you especially like and give you a pleasant and calm feeling.
Have a Glass of Wine
This is another one of those techniques studied extensively in recent years. A glass of red wine in the evening will help you unwind, but it has many other health benefits. It’s full of antioxidants, which help to release stress and is even said to be good for your heart if you’re not overindulging.
Journal
Many people find writing about their day an excellent way to unwind. By recording the things you’re thinking about, you’ll find it much easier to let go of what might have disturbed you or process the things that happened in the day. It is also an opportunity to express yourself creatively, something everyone needs.
Practice Mindful Breathing
If you’re feeling incredibly anxious, you will want to add a calming technique as part of your bedtime routine. Practice mindful breathing to lower your heart rate and blood pressure and instill a sense of calm. There are many breathing techniques, all of which work rather well. A simple and popular one involves “Box Breathing.” For this one, take a long, deep breath for a count of four. Hold your breath in for another count of four. Then, let this breath out for another count of four. Do this four times, and you will immediately notice the effect.
Use a Weighted Blanket
There have been a lot of studies regarding what is found to be calming when trying to unwind. In recent years, the use of weighted blankets has become popular. Something feels very reassuring when using one of these blankets, with an effect akin to what you would get if someone were to hug you. While sleeping under a weighted blanket isn’t for everyone, spending time unwinding while reading or journaling helps you feel calm and more ready for sleep.
Do Some Basic Stretches
Whether you spend the day in one position for hours while sitting at a desk, on your feet chasing children, or during your job, your muscles can get tight. You can help yourself unwind by taking a mindful approach to stretching, concentrating heavily on those muscle groups where you feel a lot of tension. To discover where you need it most, start with some basic stretches and let your body tell you where you need the most work. Or, if this seems too strenuous, you can make yourself comfortable either sitting or stretched out on the floor or in bed and practice tightening specific muscle groups and allowing them to relax again after a count of three. Either way will help you to relax.
Turn off the Screens
Just looking at your phone or any other backlit screen will set your brain on high alert. It has been repeatedly proven that even a simple act such as checking your email will keep you from being able to shut down your mind properly. With this in mind, prime yourself for sleep by turning off the TV and setting your phone down early at night. No tech until morning if you want to unwind properly!
Cuddle Your Pet
There is nothing like enlisting your best (furred) friend for some of your time spent unwinding. Did you know you lower your blood pressure and theirs when you spend time holding and cuddling your pet? Talk about a win-win situation!
Make a List
Sometimes, it can feel challenging to let go of the day, especially if you feel like you have a lot of things that you’ve left unfinished. List what you want to do tomorrow to keep thoughts of tomorrow’s task from keeping you awake all night. Once everything you need is on the list, let it go.
Meditate
Finally, one of the best things you can do to unwind is to spend a few minutes in mindful meditation. By clearing your mind and focusing on the now, you will find it easier to shed the day’s cares. You’ll regain perspective on things and won’t feel so overwhelmed. Stress dissipates, and worry vanishes. It can also be a moment to connect spiritually if you’re so minded by turning this into time spent in prayer or expressing gratitude.
Conclusion
Remember, taking an intentional approach toward preparing yourself for bed is truly the best way to unwind from a busy day. While not everything on this list might work for you, you can use these as a jumping-off point for a bedtime routine that will work best for you. The key here is to find the things that will create an atmosphere that enables you to unwind and enjoy the best sleep possible. This restful sleep will set you up for success from the moment you wake up.
