5. Take magnesium (one study used 320 mg a day). If you get muscle cramps but find magnesium gives you diarrhea, try a spray.
6. Have an orgasm, if that’s not stressful for you to pull off with or without a partner.
7. Listen to soothing music. If you decide to listen in bed, you might invest in headphones or earbuds that you can easily sleep in.
8. Do some stretches. If you tend to have a stiff upper back or neck, try lying on a rolled up towel on the floor.
9. TV can be okay, unless you have a history of staying up too late. Nature shows or re-runs of favorite sitcoms are a good idea. If you have insomnia, it’s best not to watch TV in bed — save bed for sleep and sex.
10. Lay out your clothing for the next day.
11. Keep a “gratitude journal,” writing down your blessings that day.
12. Read, as long as you stay away from electronic readers and anything suspenseful that will keep you up. Again, if you have insomnia, most people do better if they don’t read in bed.
13. See if you have a trigger for what’s called an “autonomous sensory meridian response” (ASMR). You’ll feel a tingle in your scalp or back of your neck and then feel super relaxed and drowsy. Many people say ASMR triggers (a whisper is one) help them get to sleep. Check out these videos online. If you find one that works for you, you’ll probably need sleeping headphones to go with the tape.
Learning how to relax before bed will give you confidence, a sense of well-being and order, and a daily reminder of the value of self-care. Making your bed in the morning is supposed to be a big ego-boost, too.
April 08, 2020
Janet O’Dell, RN