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Some nights when the sun goes down, we can find our minds struggling to relax. After a strenuous day or in the middle of a hectic week, finding a way to rest and recharge may be more difficult than normal. Sleep is essential in reducing stress and anxiety in the days coming. Rather than tossing and turning in the dark, try adding these activities to your nighttime for a night of easy and peaceful sleep.

Stretching

Focus on your breathing and release the tension that has been building up throughout the day. Attempt to focus on only positive thoughts during your stretching or yoga session. 15-30 minutes is all you need to reduce tightness and muscle soreness. 

Journal

Rather than journaling with an agenda or prompt, use this time to release any thoughts that may be crowding your mind before it hits the pillow. Do not stray from expressing negative or worrisome thoughts – as long as you set a timer for 10 minutes! Be sure to finish off your journaling with 1 thing good that happened during your day, 1 thing you are looking forward to tomorrow, and 1 thing you are grateful for in your life. This will bring you satisfaction, gratitude, and peace of mind as you allow your body to rest and recharge. 

Sensory Awareness

Light your favorite candle or burn some incense. Smells such as lavender and vanilla are proven to promote calmness in the body and reduce stress. Play some music that you enjoy. I suggest playing songs that have a range of instrumentals, words of positivity, and melodies that you are familiar with. By creating a sensory space that is relaxed and positive, you will promote the same feeling in your mind and body.

Cup of Tea

Drinking tea is calming to both the digestive system and the brain. Tea without caffeine, such as chamomile, lemon, lavender, and peppermint, is amazing for relaxing the body and mind when finishing your nightly routine. 

If you’re still having trouble falling asleep, turn off your screens and pick up a book! I hope these ideas inspire you to have a relaxing night and a plentiful sleep. 

Written by GUADS student intern Isabel