Author:
February 28, 2023
mbg Sustainability + Health Director
mbg Sustainability + Health Director
Emma Loewe is the Senior Sustainability Editor at mindbodygreen and the author of “Return to Nature: The New Science of How Natural Landscapes Restore Us.”
February 28, 2023
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The human body doesn’t come with an on-off switch; it takes time and effort to unwind from the day and prepare for sleep. With that being said, some wind-down routines work faster than others. For days when a long, leisurely bath or extended bedtime meditation aren’t in the cards, it helps to have some speedier relaxation hacks in your repertoire. Here are six ways to quickly prepare your body for deep sleep—all of which can be done in mere minutes:
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1.
Make your to-do list for tomorrow.
If you’re someone whose mind tends to race with lingering tasks, quickly jotting your to-do list down on paper may be helpful before sleep. That way, if the tasks keep coming up when you’re in bed, you can tell yourself that they’re already written down so you don’t have to think about them anymore.
If seeing everything on one list just gives you more anxiousness, psychologist and behavioral sleep medicine specialist Shelby Harris, PsyD, DBSM recommends splitting the list up into “need to get done,” “would like to get done,” and “doesn’t have to get done” columns to take the pressure off. If there’s one task in particular that’s causing you stress, you also might want to spend a few minutes journaling on why it’s such a trigger for you before you go to sleep.
2.
Take a sleep supplement.
Sleep supplements don’t work magic, and they can’t override or undo poor sleep hygiene habits. However, a high-quality sleep aid can help kickstart your body’s relaxation response when incorporated into an otherwise healthy routine.*
Take mindbodygreen’s sleep support+ supplement: a combination of magnesium, jujube, and PharmaGABA® that leverages powerful sleep-promoting ingredients at science-backed doses to improve your sleep quality.* Reviewers note that the non-hormonal formula helps them fall asleep faster, stay asleep longer, and wake up feeling world’s more refreshed when taken 1-2 hours before bedtime.*
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Think back to the last time a sentimental song made you cry, or a fast-paced track got you through a tough workout. Clearly, music has a powerful, near-immediate impact on mood.
Researchers have found that listening to soft, smooth, melodic music can help people get into a bedtime state faster. Opt for songs that don’t have lyrics—they’ll be less likely to stay stuck in your head as you’re trying to snooze.
4.
Smell something soothing.
Certain smells can also activate our relaxation response almost instantly, and lavender, chamomile, and bergamot all have research to back them up. Smell these essential oils from the vial or place them on your wrists (safely, with a neutral carrier oil) and sniff for a soothing ritual you can do in bed. A pillow spray can serve the same purpose here.
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Looking at your phone can rev you up during the hours you want to be winding down. Put it away so you can start to disengage from constant pings and focus your attention on sleep. You can either place your phone face-down, put it in a different room of the house, or set it aside in a box if you’re tempted to peek. Switching over to a separate alarm clock can help you resist the urge to set your phone alarm (and then, inevitably, start scrolling).
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The takeaway.
If you’re low on time and want to get ready for bed fast, making a to-do list, taking a sleep supplement, listening to soothing music, sniffing a relaxing smell, putting your phone away, and visualizing can all help. And the faster you fall asleep, the more time you’ll be able to spend in deep, restorative rest.
If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.