Unwinding at the end of the day isn’t always easy. The ongoing demands of our daily responsibilities can make it difficult to snap out of busy mode even after our workdays are done. That’s why it helps to know what kinds of things you can do at home (and on your own) to relax. From reading a good book to employing some aromatherapy, here are seven simple steps you can take to de-stress after a long, chaotic day.
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1. Try aromatherapy
Your sense of smell is more powerful than you think. That’s why candles and sprays that are scented with soothing fragrances, like lavender and chamomile, can help lower your heart rate and relax your nervous system. Employ some calming scents around your space after a long day to loosen up the all-natural way and fall asleep faster.
2. Do some yoga
A little yoga can go a long way in soothing your mind and body after a busy day. Not only does stretching instantly relax your muscles, certain poses, including the Plow and Rabbit Pose, can effectively lower your cortisol levels and reduce stress—so you can really unwind before bed.
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3. Read
You can always count on a good old-fashioned book to help you unwind at the end of the day. Research shows that even just six minutes of reading can be enough to slow your heart rate down and reduce your stress levels by more than two-thirds.
4. Try a relaxation exercise
Like yoga, certain relaxation exercises, such as meditation and deep breathing, can quickly lower your blood pressure and help reduce feelings of anger and frustration. Practice a breathing exercise, like the “equal breathing” technique, or simply sit someplace quiet and visualize a calming place or situation to instantly de-stress after a tough day.
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5. Turn off electronics
According to the National Sleep Foundation, the light emitted from TVs, tablets, smartphones, laptops, and other electronic devices can actually delay your body’s internal clock, making it more difficult to relax and fall asleep. So before you start scrolling through your social media feeds to unwind before bed, consider turning off your electronics and read a book instead.
6. Go for a walk
Studies show that a little bit of exercise can work wonders for reducing stress and getting better sleep at night. Do yourself a favor and go for a 20-minute walk at the end of your day to help regulate your hormones and prepare your body for a restful night of sleep.
7. Take a nice, warm shower
Turns out that taking a warm shower before bed can do more than just relax your muscles. Research suggests that warming your body up with a nice shower an hour before bed will slow down your metabolism and help prepare your body for sleep faster.
