How many of you actually wind down after work at coworking space KL? Even though it feels like the pace never slows down, it can eventually lead to fatigue, insomnia, and long-term stress. Unwinding has proven to help with mental stress for a calmer mind for relaxation and happiness, and for long-term health and wellness. Therefore, building a wind-down routine is crucial before the daily cycle starts again.
Did you know that your brain starts winding down a few hours before you actually sleep? Setting an actual bedtime may make this a more effective process because you will be training your brain to get into a consistent routine, this can then help your brain to naturally feel tired. A useful tip is to set your bedtime a few hours before your actual bedtime, to give your brain the appropriate time to wind down.
Some people may prefer watching their favorite shows as a form of a wind-down. However, watching shows along with scrolling through social media has proven to not help with relaxation. Any electronic device emits a term called “blue light,” not only is it bad for your eyes and skin, but it also tricks your brain into thinking it is daytime, making it harder for you to fall asleep, and can eventually lead to insomnia. A useful tip is to say goodbye to your electronics at the start of your bedtime, to avoid sleep difficulty.
Having a heavy meal or drinking high caffeinated drinks, such as sodas, or alcohol, before your bedtime can contribute to indigestion, as well as unexpected restroom trips that disturb your sleep. However, you don’t want to sleep hungry, so finding a light snack, for example, fruits such as strawberries, grapes, or even nuts, all have a high melatonin content. Having non-caffeinated teas, such as chamomile is the perfect tea to calm your body and induce sleep before bedtime.
As part of your daily cycle, your body actually experiences different hormonal changes during the day. For example, melatonin production begins to take place in the evening and is the hormone to prepare you for sleep. However, when this takes place your body temperature drops, so scientists have discovered that warm baths mimic this body temperature, which tricks your body into having a sleepy reaction. Another useful tip is to consider taking a warm bath before your bedtime, to feel relaxed and tired before bed.
It has been proven that 62% of people find that listening to music helps to put them to sleep and relax. Whatever music you feel will relax you is all that matters, there is no specific genre as everyone is different. However, specific audios have proven to be helpful, such as pink sounds which are mainly waves or rain. A good tip to fall asleep quickly is to play white noise in the background which has proven to help.
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Here’s are the benefits you’ll get: