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Unwind with a Calming Habit for Just 5 Minutes Before Hitting the Bed After Work!

Updated: Oct 26, 2023


The sun had set, and I had been propelling myself hard. However, not set in stone to finish everything. I had a ton of work to do. But as I moved into bed, I understood that I was excessively worn out to think straight. My brain was hustling, and I was unable to close down. I thrashed around for what felt like hours, yet I was unable to nod off.


Assuming that you're similar to a great many people, you're drained before the day's over. However, before you can float off to rest, you really want to loosen up. Fortunately, there are ways of fixing this. If we can adhere to this daily schedule, we'll observe that we're more useful during the daily routine. Here I would like to quote a line by "Thomas Dekker"

Sleep is the golden chain that binds our body and health together

In any case, what's frequently ignored is the significance of slowing down before bed.

For what reason is it essential to slow down before bed? When we're stressed, our bodies are in a state of fight-or-flight. This means that our bodies are primed for action, which makes it harder to fall asleep. Calming activities help to release the tension in our muscles and bring our bodies and minds into a more relaxed state. Jump on board with any of the routines before you sleep!!!


1. Curl up with a book before going to bed


Reading a book before bed to calm your mind by Mindfuel360
curl up with a book by Mindfuel360

There's nothing better than snuggling up in bed with a good book. Reading in bed, whether for pleasure or to learn something new, can be a relaxing and enjoyable experience. Stepping into sleep time with The blue light emitted by your cell phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle. It turns out that reading before bed can help you sleep better. You can read a variety of books before bed, from fiction to nonfiction, to help you relax and fall asleep. Here are a few of our favorites if you're looking for inspiration.


Try these!!!!

  • Read a classic novel or collection of short stories before bed to really relax. The classic stories will transport you to another time and place, while the shorter stories will give you just enough information. Here are a few of the books you could actually enjoy.

  • If you have a hard time winding down at night, read a lighter book. A book that makes you laugh or smile is the perfect way to end the day on a happy note.

  • If you want to learn something new before bed: Choose a nonfiction book if you want to learn something new before bed. Just make sure it's not too dense.

Pursue our curated list of books to commence your journey towards a blissful slumber!

A set of books to calm your mind and put you to sleep by Mindfuel360
A relaxing list of books before bed by Mindfuel360

2. Doing some gentle stretches


Bend forward stretch for good sleep before you bedtime by Mindfuel360
Stretches to do before bed by Mindfuel360

After a long day, it's important to relax before you go to bed. Gentle stretching exercises are an easy and effective way to do this. Stretching can help you relax and sleep better by relieving muscle tension and improving flexibility. In this, we'll introduce you to some simple stretches you can do before bed.


Try these!!!!

  • The child's pose for the body. This stretch benefits the back, hips, and thighs. Relax and hold this pose for 1-5 minutes.

  • The Cat and Cow pose is good for the spine and upper body. Repeat 10-15 times by observing your breath slowly.

  • The seated forward bend pose calms the mind and relieves anxiety. Move forward as much as possible and stay in the same position for 10 counts.

  • Leg up the wall is powerful and a restorative pose to calm your nerves and ease. Loosen your body and hold this pose for 5 minutes.


Cat and Cow pose for a relaxing sleep before your bedtime by Mindfuel360
Cat and Cow pose for good sleep by Mindfuel360


3. Massaging your foot with oil or lotion


Activate your pressure points in feet for good sleep by Mindfuel360
Pressure points to massage feet before bed by Mindfuel360

Our feet carry us everywhere, but they are often neglected when it comes to self-care. Massaging your feet with oil or lotion can be a simple and pleasant way to pamper your feet and relax after a long day. Here are some of the methods to have a good massage for your sleep.


Try these!!!

  • Our feet correspond to different areas of the body. Massaging numerous points can help relax and relieve stress throughout the body.

  • Massaging your feet with oil or lotion will moisturize and nourish your skin, leaving your feet feeling soft and supple.

  • Massaging your feet can improve circulation, which can be especially beneficial if you have poor circulation or have been sitting or standing for long periods of time.


How to massage your feet

  • Fill a large bowl with warm water.

  • Add 2-5 drops of any essential oil of your choice.

  • Soak your feet in it for 15-20 minutes, then pat dry with a soft towel.

  • Apply some warm oil and gently massage your feet.


Self massage with oil for soothing sleep before sleep by Mindfuel360
Massage your feet before bed by Mindfuel360


Listening to soothing music


Soothing music to clam down your mind before bed by Mindfuel360
Listening to soothing music before bed by Mindfuel360



Relaxing music can be an effective tool for helping to induce sleep. Research has found that listening to relaxing music before bed can help to improve sleep quality, increase the amount of time spent in deep sleep, and reduce the amount of time spent awake during the night. One study found that listening to 45 minutes of relaxing music before bed resulted in significantly deeper sleep, as well as a decrease in anxiety and depression symptoms. It's important to find the type of music that is most soothing and relaxing for you, so you can get the best possible sleep. Let's deep dive into some of the relaxing audio.


Try these!!!

  • Instrumental music-The slow pace and melodic patterns of instrumental music can help to slow down the listener's breathing and heart rate, promoting a feeling of relaxation and calmness.

  • Nature sounds, such as the sound of rain, a babbling brook, or birds singing, can also be very effective for promoting sleep. The gentle and soothing sounds of nature can help to create a peaceful and calming environment, which can make it easier to relax and fall asleep.

  • Spa music, which often incorporates nature sounds and instrumental music, can also be very effective for promoting sleep. The sounds of water, such as a gentle stream or the sound of waves, can be very soothing and can help to create a sense of peacefulness and relaxation.

How to use soothing music for Sleep

  • Lie down on your bed.

  • Play your chosen music on your phone or laptop.

  • You do not need to use headphones.

  • Set to a moderate or low volume.

  • Relax and listen until you fall into a healing sleep.

  • Continue to listen to music until you get into a regular sleeping pattern.


Taking just a few minutes before bed to engage in a calming activity can have numerous benefits for your mental and physical well-being. If you commit to incorporating a relaxing habit into your bedtime routine for 30 days, you're sure to see some amazing results. So why wait? Start your 30-day journey to a calmer, more centered self today and discover the transformative power of a calming habit before bed!!



Take a few minutes to clam down before bedtime by Mindfuel360
Unwind before bed by Mindfuel360


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