Why is it Important to Relax Before Bedtime?

Why Is It Important to Relax Before Bedtime?

You may already know this and are here to find out more but spoiler alert: winding down before bed is just as important as the sleep itself. Think of it like cooling down after a workout, you wouldn’t just stop running and expect your body to immediately feel calm. The same goes for sleep. Your mind and body need time to transition from the chaos of the day to the calm of the night.
But why is relaxing before bed so important, and what happens if you don’t?

The Science Behind Relaxation and Sleep

Your body isn’t a machine that just turns off when you hit the pillow. Instead, it follows a natural rhythm, and relaxation plays a key role in that process. When you take time to unwind, your body lowers cortisol (the stress hormone) and increases melatonin (the sleep hormone). This shift helps prepare you for deep, restorative sleep.

Have you ever had a lot going on in your personal life or at work which leaves you wondering why you can't stop thinking and fall asleep? That’s because high cortisol levels keep your brain wired, making it harder to drift off. Relaxation helps counteract this, bringing your body into the perfect state for quality sleep.

My Personal Experience with Pre-Bedtime Relaxation

To be totally transparent, I used to be terrible at winding down before bed. I’d check emails, drink fully caffinated tea and scroll through social media. I would then wonder why I was tossing and turning for hours. It's not always possible but a new regular bedtime routine has drastically improved my sleep.

Now, about an hour before bed, I dim the lights, grab a book, and sip on chamomile tea (yes, I’ve fully embraced the sleep guru lifestyle). And guess what? I sleep better, i don't snooze half of my alarms and no longer have that everlasting groggy “why did I stay up so late?” regret.

The Negative Effects of Skipping Wind-Down Time

If you don’t take time to relax before bed, you’re more likely to struggle with:
• Falling asleep – Your brain is still running at full speed, making it harder to switch off.
• Waking up during the night – Poor sleep quality often leads to more middle of the night disturbances.
• Feeling groggy in the morning – If your body hasn’t properly transitioned into sleep, you might not hit the deep sleep stages needed to feel truly rested.
• Long-term health issues – Chronic sleep problems can lead to higher risks of anxiety, depression, and even heart disease amongst other things.

Best Ways to Relax Before Bed

The good news? Relaxing before bed doesn’t have to be difficult! Here are some of my favorite ways to wind down:

1. Create a Sleep-Inducing Environment

Your bedroom should be a sleep sanctuary. A comfortable mattress, cosy bedding, clear/tidy space and the right temperature can make all the difference. If your mattress is old or uncomfortable, it might be time for an upgrade—your sleep quality is worth it!

2. Ditch the Screens

Phones, tablets, and TVs emit blue light, which tricks your brain into thinking it’s still daytime. Try putting your devices away at least 30 minutes before bed. If you must use them, switch on night mode or wear blue-light-blocking glasses.

3. Try a Relaxation Technique

Breathing exercises, meditation, or gentle stretching can work wonders. One of my go-to techniques is the 4-7-8 breathing method—inhale for 4 seconds, hold for 7, and exhale for 8. It’s like a natural sleep potion!

4. Read a Book (But Not a Thriller!)

Reading is a great way to transition your mind away from daily stress. Just be careful with the genre. I have been known make the mistake of reading a suspense novel before bed, and let’s just say, your dreams will make you regret it!

5. Take a Warm Bath or Shower

Warm water helps relax your muscles and signals to your body that it’s time to sleep. Plus, stepping into a clean bed after a warm bath? Absolute bliss.

6. Journal Your Thoughts

If your mind races at night, try writing down your thoughts before bed. A simple “brain dump” can help clear your head so you’re not lying awake overthinking.

7. Listen to Calming Sounds

White noise, nature sounds, or even ASMR can be incredibly soothing. My partner sometimes puts on the sound of waves and I have to say, I am now a fan.

Final Thoughts

Relaxing before bed isn’t just a luxury; it’s a necessity for quality sleep. Whether it’s a warm bath, a good book, or simply dimming the lights and creating the right environment, finding what works for you can transform the way you sleep (and how you feel the next day!).
So tonight, give yourself permission to slow down. Your body and mind will thank you in the morning.