Before going to bed, engage in relaxing activities such as reading a book, listening to soft music, or taking a warm bath. These activities help relax your body and mind, preparing you for a deeper sleep.
Reading a Book
Studies have shown that reading before bed can reduce stress by up to 68%, bringing a state of relaxation and mental comfort, which in turn provides various health benefits. The habit of reading before sleep not only enhances knowledge but also helps readers fall asleep faster.
Listening to Music
Listening to soft music can reduce cortisol levels, helping to alleviate stress and making it easier to fall asleep.
Soft music also stimulates the release of dopamine, improving mood, easing sleep, and reducing pain—one of the factors that disrupt sleep. Gentle music soothes the autonomic nervous system, slowing breathing, reducing heart rate, and lowering blood pressure, thus facilitating easier sleep. Listening to soft music helps prevent distractions from nighttime noises, improving sleep quality.
Taking a Warm Bath
Soaking in warm water can be incredibly effective in reducing anxiety and stress. Exposure to the warm water relaxes muscles and lowers blood pressure.
Indeed, soaking in a bath helps improve blood circulation by transferring heat from the core of the body to the extremities.
After exiting the bath, the body cools down in the fresh air. This cooling process mimics one of the natural signals the body uses to cool down.
When we are awake, our body temperature is typically highest in the late afternoon or early evening. This is part of the body’s circadian rhythm, a set of behaviors and biochemical processes timed according to a 24-hour internal clock, associated with the sleep-wake cycle.
One of the triggers for the sleep cycle is the natural drop in body temperature, about 1 degree Celsius within an hour before bedtime. Thus, taking a warm bath at night increases body temperature at this time, helping you feel sleepier and effectively improving insomnia.
Drinking 2 Glasses of Bneuron Milk Daily
Drinking 2 glasses of Bneuron daily, in the morning and evening, provides essential nutrients such as DHA, Lactium, vitamins, and passionflower extract. These help reduce stress, relax the nervous system, and bring you the best quality sleep.
