4. Take a Warm Bath
Pouring yourself a warm bubble bath is a great way to relax and prepare for bed. Light a few candles and drop in a few rose petals for a decadent spa evening in your own home. Try soothing aromas in your bath water such as lavender or chamomile. Warm water will work to ease aching muscles and relieve tension while washing away the cares of the day.
3. Floss and Use Mouthwash
You know how important it is to brush your teeth twice each day. However, it may be tempting to skip flossing. Get into the habit of flossing your teeth each evening before brushing, and soon you won’t even think twice about it. However, your teeth and gums will reap the rewards. Daily flossing helps you prevent gum disease and its negative effects on health. Furthermore, you will find cleanings at the dentist office go more quickly and smoothly. Adding an antiseptic or fluoride mouthwash to your nightly routine will further protect your teeth as you sleep.
2. Utilize Relaxation Techniques
Relaxation exercise and techniques can help prepare your body for a night of restorative slumber. The Yoga Journal offers several poses that can help relax your body right in your bed. For example, you can try child’s pose, in which you kneel down with knees apart and then bend forward to rest your head on the floor or mattress. This position helps to relax your muscles, relieve tension in your back, and calm your mind. Progressive muscle relaxation techniques are also useful for preparing for sleep. While lying down, begin at the top of your head and concentrate on clenching and relaxing groups of muscles as you work your way down your body.