How many times have you tried to wind down before bed but just could not get sleepy? There are a couple of contributing factors that that can prevent being able to wind down before bed. I am going to discuss one of the major contributing factors and offer a few tips to help you wind down. Implementing a couple of these strategies will have you getting a better night’s sleep in no time at all.

Technology

In today’s world everything is driven by technology. However, technology can impede winding down for a good night’s sleep. Our screens emit a blue light that counteracts the production of melatonin. Remember melatonin is the sleep hormone that makes us sleepy. The good news is most devices come with a blue light filter.  Using the blue light filter will ensure you are not blocking the production of melatonin. It is a good idea to avoid using your device an hour before bed.

Tips for Winding Down

Find a place to wind down – the place you choose to wind down should be away from your bedroom.  It is important that it is quiet and dimly lit. This will create a relaxing atmosphere to facilitate the production of melatonin.

Find a hobby or activity that is relaxing – finding an activity that helps you wind down and relax is very individualized. It is important to find what is going to work for you. Some examples of relaxing activities are reading a book, listening to a meditation, or listening to an audiobook. If you are going to listen to an audiobook it is a good idea to turn your device over, so you are not looking at the screen.

Avoid doing work or being on social media – doing work or being on social media more often than not creates stress. That is why it is important for you not to do either of these activities before bed.  Save these to do during the day.

Winding down and getting sleepy is all about being relaxed. The more relaxed you are the easier it is going to be for your body to produce the melatonin it needs to get sleepy. Feel free to try a couple of the suggestions above.  Also try other things to see what is going to work best for you.