How To Relax Before Bed – 6 Effective Techniques

Getting a good night sleep is essential for relaxation and stress relief. In this article we will share some of the best tips about how to relax before bed.

How To Relax Before Bed – 6 Effective Techniques

Limit your television time before going to sleep

There are several reasons to limit your television time in general and especially before going to sleep. Watching television will make you more alert, since it keeps your senses alive. If you fall asleep while TV is on, it could wake you up later at night. If you really need to watch something, choose a program, that is relaxing, but do not watch it in the bedroom. To get a good night sleep, you have to separate the event of sleeping from other activities.

Listen to soft music to relax before bed

This is another great way to relax before bed. Soft and relaxing music relaxes your mind and body. Choose soft music with slow rhythm and without lyrics. Song lyrics can get stuck in your mind and keep you wake even longer than usual. You can also choose sounds of nature or night to help you to relax before bed.

Reading is a popular way to relax before bed

Choose something light and enjoy it in peace and quiet. Do not read heavy stuff. Reading is also a great way to leave the thoughts of the day behind you. Reading only works if you like to read. If you are not a reader, try something else to relax before bed.

Have a calming bath

It’s a simple and easy way to relax before bed. Hot bath rises your body temperature. What relaxes you is the cool-down afterwards. Take a bath at least 90 minutes before bedtime. A shower is less effective but can work as well.

Have a relaxing drink

One of the popular ways to relax before bed is to drink some relaxing tea.

  • If you want instant effect, drink chamomile tea about half an hour before going to bed.
  • A little amount of alcohol can have a relaxing effect as well. Just keep in mind to drink reasonably.
  • Warm milk is also something that helps you to relax before bed.

As you see, there are different drinks you can try to relax before bed. The choice is yours to make. Just keep in mind not to drink coffee, it will keep you awake.


Some experts say, it is good to exercise before bed others say you should not exercise before bed. The truth is probably somewhere in between. In any case the timing of the workout is important. Do not exercise two to three hours before bed.

What is your favorite relaxation technique before going to bed? Let us know in the comments below.

Here is a simple relaxation exercise that helps you to relax before bed.

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Check out Good Relaxation Video Courses for more relaxation exercises.

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