5 Easy Ways to Unwind After Work and Sleep Better Tonight
You’ve finally wrapped up a long day at the office. The commute home was brutal and your mind is racing with to-do lists, deadlines, and unfinished tasks. You feel stressed, fried, and drained. The last thing you want is another restless night tossing and turning while your mind spins in overdrive, especially if have anxiety. What you need is an effective way to unwind, so you can get the rest your body and mind deserve. Lucky for you, there are some simple ways to transition from work mode to relaxation mode and sleep like a baby tonight. In just 30 minutes or less, you can reset your mind and mood with these 5 easy ways to unwind after work.
Why is a night routine important?
A good bedtime routine is key to unwinding after work and sleeping better at night. Making an effort to establish a calming pre-sleep routine can help shift your mind and body into rest mode.
Here are some of the things I do during bedtime. And, don’t worry I’ll talk about them a bit more later, so continue reading!
First, my rule #1 before going to sleep is limiting screen time and blue light exposure. The light from TVs, phones, and other electronics makes it harder to fall asleep. Turn them off at least an hour before bed.
Take a warm bath or shower. The heat is relaxing and can relieve tension in your muscles. The steam also adds moisture to the air which helps you breathe better while you sleep.
Do some light stretches. Gentle yoga or meditation is perfect (meditation is my favorite, tho). Deep breathing exercises also help calm your mind and body. Even just slowly rolling your head in circles can release neck tension.
Have a cup of herbal tea. Chamomile, lavender, and peppermint tea contain compounds that act as mild sedatives. The warmth of the tea is soothing too. however, avoid teas that contain caffeine, such as Green tea and Matcha, and don’t add sugar! You can use honey instead.
Read a book or listen to calming music. Do something enjoyable and distraction-free. The key is to unwind and de-stress, not rev yourself up again.
Establishing a calming pre-sleep routine and sticking to it can make a big difference in how well you sleep. Make time for yourself in the evenings and your body and mind will thank you. Sweet dreams!
Do Light Stretching or Yoga Before Bed
After a long day at work, your mind and body need to unwind. One of the best ways to relax your mind and release any tension is to do some light stretching or yoga before bed.
Want to know the benefits of stretching?
Stretching in the evening has many benefits. It increases your flexibility and range of motion, which helps you sleep more comfortably. Some simple stretches can go a long way in calming your mind and body. Here are some examples of the things I like to do:
- Neck rolls: Slowly roll your head in circles, first in one direction and then the other. This loosens your neck muscles and relieves tension.
- Shoulder rolls: Roll your shoulders slowly forward and backward to relieve any tightness.
- Torso twists: Sit on the edge of your bed with your feet on the floor. Extend your arms behind you and twist your torso side to side. Twist only as far as comfortably possible.
- Hip openers: Lie on your back with your knees bent and feet flat on the floor. Slowly open your knees out to the sides and bring the soles of your feet together. Extend your arms out to the sides. Breathe deeply and relax into the stretch.
- Bridge pose: Lie on your back with your knees bent and feet flat on the floor. Place arms at your sides, palms down. Lift your hips while squeezing your glutes and shoulder blades, arching your back. Extend through your arms to open your chest. Hold and release.
A few minutes of gentle stretching in the evening can do wonders for your sleep and state of mind. Make it a calming bedtime routine and you’ll reap the benefits of better sleep and waking up refreshed.
Limit Screen Time and Blue Light Exposure
Limiting screen time and blue light exposure before bed is one of the best ways to unwind after work and improve your sleep. Limiting my screen, not even at night but during the day, has been a key point in calming my anxiety throughout the day.
Put Away Your Devices
Put away your electronics 1-2 hours before bedtime. I once read, “Imagine you’re driving at a high speed, and you suddenly want to stop… do you think it’s going to be easy to slow down if you’re going way too fast? The same happens with your brain, if you’re on TikTok or watching a movie before going to sleep, it’s like a truck going 180km/h and trying to stop… you won’t be to do it without any other consequences”
The light these devices emit suppresses melatonin production, the hormone that makes you sleepy. Make a rule for yourself that no screens are allowed in the bedroom. If you must use your phone as an alarm clock, flip it face down or enable the “do not disturb” feature. If you need to say good night to your partner, do it one hour before, that way you won’t be waiting for their message once you hit your head on the pillow.
Use Night Mode or Dim Your Screens
If eliminating screen time before bed isn’t realistic for you, at least dim the brightness as much as possible. Enable the night mode feature on your devices which filters out blue light. On iPhones, go to Settings > Display & Brightness and turn on Night Shift. For Androids, use the Night Light or Blue Light Filter app. These adjustments make a difference and are easier on your eyes.
Take a Warm Bath or Shower
Taking a warm bath or shower before bed is one of the easiest ways to unwind after a long day and sleep more soundly. The warmth will relax your muscles and calm your mind.
As soon as you get home from work, start running a bath or turn on the shower. Make the water nice and hot. Throw in some Epsom salt or essential oils like lavender to soothe your senses.
Once you sink into the steamy water, your tensions will start to melt away. The heat will relax your muscles and increase your circulation, releasing any tightness from your workday. Take your time and soak for at least 20 to 30 minutes. Light some candles, play some calming music, and disconnect from technology. Focus on your breathing and allow your mind to empty. Not gonna lie, this part is my favorite one!
Read a Book to Relax Your Mind
Reading a book before bed is one of the best ways to unwind after work and quiet your mind for sleep.
Instead of scrolling through social media or binge-watching shows at night, crack open an enjoyable book. Fiction books can transport you to different times and places, helping you escape any worries or stress from your day. As you read, your breathing slows, your muscles relax, and your mind shifts into a calm, meditative state perfect for sleep.
Keep the lights dim and avoid stressful or suspenseful reads before bed. A lighthearted novel, inspirational book, or collection of short stories are great options. If you have trouble focusing, start with just 10 to 15 minutes of reading. You can always read more if you want, but there’s no pressure.
Skincare and relaxing music
After a long day at work, it’s important to unwind and relax before bed. Two of my favorite ways to calm my mind and body are a simple skincare routine and putting on relaxing music.
Skincare Routine
Washing your face and applying a moisturizer helps wash away the stresses of the day. Splash your face with warm water to open up your pores, then use a mild cleanser to wash away dirt, oil, and makeup. I like to give my face some massages when applying moisturizer, it gives a rich woman vibe moment!
If you want to know my skincare routine, let me know in the comments!
Relaxing Music
Putting on calming music is an easy way to shift your mind from work mode to relaxation mode. I like to play ballads, especially if they’re kpop songs… I don’t know what is it with those songs, but they just bring me peace.
Also, I love listening to music while doing my skincare routine for at least 10-15 minutes before bed. It has been a total life-changing for my sleeping routine!
So there you have it! 5 simple ways to unwind after work and catch some better z’s tonight! Don’t forget: turn off your devices, do some light exercise, and limit screen time and stressful activities. Relaxing your mind and body will help shift you into a restful state of being so you can ease into sleep. Give one or more of these tips a try and see how much more rested you feel in the morning.
Remember, making small changes to your evening routine can have big payoffs for your sleep, health, and mood. And you don’t have to start with all of them! Try to implement one of these each week, and give your body a chance to adapt to your new routine. It is not that easy to break old toxic habits and create new ones.
You may also like:
– 10 Habits That Will Change Your Life for Good
– 15 Extremely Toxic Habits to Quit in Your 20s
– 10 Habits of Productive People You Have to Adopt
Don’t forget to save this post for later so you can come to it as many times as you need to! And, remember sharing is caring!
