10 Ways to Unwind Before Bedtime

1. Gentle Body Scan

If you find yourself wide awake at three am a gentle body scan is a great way to bring the mind and body back to the present moment. By directing your attention to parts of your body you’ll soon start to relax and hopefully even drift off. Hop into bed, get comfy and try this one. 

2. Imagery Meditation

Try picturing yourself in a place you know makes you feel relaxed and calm. Imagine yourself there, noticing what’s around you, what it sounds and smells like. You’ve just completed a simple imagery meditation without the need for audio!

To help you go a little deeper why not try some accompanied sounds to your visualisation? Like this calming sea soundtrack? 

4. Breathing Exercises

Mastering your breathing can have powerful effects on your overall health, including your sleep.

When you’re struggling to switch off and get a good night’s sleep, tuning into your breathing (which, when done right, taps into your parasympathetic nervous system, the one responsible for calming you down) can do wonders.

One technique is box breathing, where you inhale for four counts, hold for four counts, and exhale for four counts. Another technique is Ujjayi breathing, also known as ocean breathing. To do this, inhale through your nose with your mouth closed and constrict the back of your throat as you exhale through your nose — as if you're fogging up a mirror. Repeat this breathing pattern to help calm down your body and mind.

7. Tea Meditation

Try a soothing cup of camomile or our Superblends Sleep infusion for a short tea meditation. 

To practice:

1. Bring your cup to your lips and take a moment to feel the warmth of the mug against your hands. Notice the scent of your tea blend, breathe in the steam.

2. Take a sip and savour it for a moment. How does the tea feel as it passes your lips? How do you feel at this moment?

3. Take your time over your tea and sip it slowly and steadily. Enjoy the way it invites all your senses and become aware of how you feel. Notice when your mind drifts and how your awareness comes back to your tea meditation.

10. Aromatherapy

Setting the scene for a good night’s sleep is key, and that includes the right kind of soothing scents. Lavender is probably the most commonly known, but there are others too. From camomile and clary sage to cedar wood and bergamot, use high-quality essential oils to help you send you on your way. 

Why not combine a few of these methods to create a healthy bedtime routine that leaves you feeling rested and restored?