Create a Nighttime Routine for Your Best Sleep

July 2, 2019

This shop has been compensated by P&G and its advertiser. All opinions are mine alone. #MyBestZzzs #CollectiveBias

Do you ever have nights when you’re feeling anxious and have difficulty falling asleep? A good night’s sleep is vital to helping you control your stress, but it can seem like a continuous cycle when you aren’t getting enough of it. Creating a relaxing nighttime routine can help regulate your circadian rhythm, or sleep cycles.

Here are five ways to help relax and unwind for a good night’s sleep, so that you wake up feeling well-rested and refreshed.

Take melatonin

Try it for yourself. Hover over the photo to click through and purchase ZzzQuil at Walmart.

Melatonin is a hormone produced by our brain’s pineal gland. It helps control our circadian rhythm. Stress can slow down our brain’s production of melatonin. One way to help is to take melatonin supplements. Melatonin comes in many different forms, but ZzzQuil has made it an enjoyable experience. Take note: their new products are only available at Walmart. In addition to their regular ZzzQuil products, they now carry ZzzQuil Pure Zzz’s Beauty Sleep Gummies and ZzzQuil Pure Zzz’s Melatonin Liquid.

The Melatonin Gummies contain melatonin, ginger and grape-seed extract, and they have a delicious, white strawberry rose flavor. If you prefer it in liquid form, the Melatonin Liquid is lactose, alcohol, and drug-free. Like the Melatonin Gummies, the Melatonin Liquid tastes great! It’s made with chamomile, lavender, valerian root, lemon balm and melatonin. Click here to check out the other ZzzQuil products.

Create a calm atmosphere

Help calm your mind by creating a tranquil atmosphere. Keep your bedroom free from clutter and turn off overhead lights while winding down. Turn on a lamp. Light a candle or start a diffuser. Lavender, camomile, jasmine, rose and eucalyptus are all wonderful scents that naturally promote relaxation. Just be sure if you light a candle, you blow it out before you fall asleep.

Turn off electronics

At least an hour before bed, turn off all electronic devices. The blue light from computer screens, TVs, and phones negatively affect your sleep cycle and brain’s ability to relax. By turning them off, you allow yourself the ability to destress.

Read a book/journal

Rather than cozying up with your electronics, use that time to read or journal. Right before bed is a great time to make a gratitude list, reflect on the day, or set intentions for the next day.

Try progressive muscle relaxation

If you haven’t tried progressive muscle relaxation, bedtime is the perfect starting point. Progressive muscle relaxation is a technique used to relieve tension from head to toe. The goal is to tighten each muscle group for several seconds, then release it while taking deep, cleansing breaths.

While lying in a comfortable position in bed, try tightening each group, one at a time, in order for 4-5 seconds while you inhale. Then, release as you exhale.

  • Forehead: wrinkle it as much as you can
  • Eyes & nose: wrinkle your nose and tightly close your eyes
  • Jaw: clinch your teeth like you have a hard jawbreaker in your mouth
  • Shoulders: shrug your shoulders to your ears
  • Arms: flex your biceps
  • Hands: clinch your fist as if you are squeezing all the juice from a lemon
  • Back: arch your back up toward the ceiling
  • Stomach: tighten up your stomach as if bracing for a punch
  • Butt: clench your cheeks tightly together
  • Thighs: squeeze your inner thighs together as if you have one leg
  • Feet: pull your feet toward your head and hold, then point your toes away from your head and hold

If you practice this for a few weeks, it will become more natural and easier to use.

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What do you do for your nightly routine to help you relax? Leave me a comment below.

Disclosure: This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.