5 Ways to Feel Zen for Better Zzz’s: Tips for Unwinding Before Bed
October 21, 2021 · 5 min read
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The experts at Texas Mattress Makers are here to share their ways to feel zen for better ZZZs. It’s no secret that feeling restless before bed ultimately leads to you resting less. In order to get the best night’s sleep, you need to find ways to relax before bed. This means creating a zen bedtime routine before your head hits the pillow.
Here are some expert tips for unwinding before bed for the best quality sleep so that every night can feel like a moment of zen.
1. Turn off electronic devices 2 hours before bed
Most of us tend to spend our nights watching television, scrolling on our phones, or looking at some type of screen right before bedtime. Though this seems harmless, looking at screens before we snooze is causing more sleep problems than we may realize.
According to studies by the Sleep Foundation, increased screen time during the pandemic decreased sleep quality. Why? The increased exposure to the screen’s blue light can increase symptoms of insomnia, reducing the amount of time spent sleeping significantly. This study found that the blue light found in electronics actually suppresses the amount of melatonin in our bodies –– the chemical that makes us drowsy. Therefore, turning off all electronics before bedtime allows our bodies to feel tired so that we can go to sleep and stay asleep.
As a part of your bedtime routine, it’s recommended that you turn off electronic devices at least two hours before your bedtime for a peaceful night of sleep.
2. Take a warm bath
If you’re trying to find a moment of zen before bed, a warm bath or warm shower can be incredibly soothing and beneficial for your body before it’s time to sleep. A number of studies have shown that those who take warm baths or showers around two hours before bedtime were able to improve their sleep quality. The warm water regulates your body temperature and helps you fall asleep faster.
Warm baths are also great for muscle relaxation which will loosen up any tension in your body, keeping you in a more relaxed state before you decide to doze off. Just make sure you don’t fall asleep in the tub.
3. Master your circadian rhythm
In the National Sleep Foundation’s proven tips to sleep better at night, mastering your circadian rhythm allows you to determine how well you sleep. Your circadian rhythm is the 24-hour cycle that determines the sleeping pattern for your body by releasing melatonin, the sleep hormone, throughout the night.
Here are the external factors that can have major effects on your circadian rhythm:
- Behavior: Maintaining a regular sleep schedule by going to bed and waking up around the same time every day can help your body regulate your sleep preparation cycle and melatonin levels.
- Light exposure: Increasing your bright daylight exposure and minimizing your blue light exposure can help you fall asleep faster and stay asleep longer.
- Temperature: Keeping your bedroom at a comfortable temperature for you will help you stay asleep longer, not too hot or too cold. If you sleep hot, consider purchasing a mattress with our Ice Blue Cooling Technology for a cooler, more comfortable night’s sleep.
4. Relieve stress before sleep
Many individuals who report having sleep problems are those who struggle with anxiety or dealing with stress. Stress can elevate the heart rate, making it more difficult for you to fall asleep soundly.
Practicing deep breathing exercises or listening to a guided meditation at night can help to lower your heart rate, let your mind and body relax, and be more prepared to fall asleep. These techniques can be used to alleviate stress during the daytime as well so that you feel calm and collected before bed.
5. Find a mattress that suits your needs
Do you want to know a secret? The best way to feel zen all through the night is to have a high-quality mattress that is right for your body and your needs. Sleeping on the wrong mattress can result in a multitude of sleep problems with lasting effects.
Do you suffer from chronic pain? Our experts can help you find a mattress that will best support your body to alleviate pain. Do you sleep with a partner? Investing in a motion isolation mattress may help with minimizing partner disturbance. The right mattress can be the key to finding your moment of zen every night.
At Texas Mattress Makers, we carry a huge selection of handmade-in-Texas quality mattresses that can fit a variety of needs. Finding the best mattress for you and your specific sleep needs can guarantee you the best quality sleep for years to come. Come shop with us in person or visit our online mattress shopping guide for a more convenient experience.
Feel Zen and Sleep Better with Texas Mattress Makers
Make every night a moment of zen with our current mattress sale! Save up to 25% + get FREE delivery on select mattresses + 0% financing. Not sure what type of mattress would fit you best? Take our Sleep Profile Quiz to see what type of mattress may suit you and your home.
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