How to Relax Before Bed — Continued

Take magnesium

If you get muscle cramps but find magnesium gives you diarrhea, try a spray. One study used 320 mg a day.

Listen to soothing music

If you decide to listen in bed, you might invest in headphones or earbuds that you can easily sleep in.

Do some stretches

If you tend to have a stiff upper back or neck, try lying on a rolled up towel on the floor.

TV can be okay, unless you have a history of staying up too late

Nature shows or re-runs of favorite sitcoms are a good idea. If you have insomnia, it’s best not to watch TV in bed — save bed for sleep and sex.

See if you have a trigger for autonomous sensory meridian response (ASMR)

You’ll feel a tingle in your scalp or back of your neck and then feel super relaxed and drowsy. Many people say ASMR triggers (a whisper is one) help them get to sleep. 

Check out these videos online. If you find one that works for you, you’ll probably need sleeping headphones to go with the tape.   

Other suggestions include:

• Lay out your clothing for the next day.
• Keep a gratitude journal, writing down your blessings that day.
• Read, as long as you stay away from electronic readers and anything suspenseful that will keep you up. If you have insomnia, you might not want to read in bed.

Learning how to relax before bed will give you confidence, a sense of well-being and order, and a daily reminder of the value of self-care. Making your bed in the morning may be a big ego-boost, too.

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