What do you do after a long day at work to relax and unwind for the evening? If your answer is bingeing Netflix or scrolling through TikTok and Instagram, this article is for you. Looking at your phone, laptop, or TV screen before bed can affect your sleep quality negatively.
We’re not totally against screens, but we don’t recommend them before bed. Studies show that the light emitted from screens triggers your brain to stay awake and alert. So why not spend that time doing something more relaxing and even productive?
Here are nine screen-free ways to unwind in the evening and prepare for a restful night.
1. Read a book
Reading an old-fashioned paperback book is one of the best ways to enjoy a relaxing evening. Studies show that reading books before bed can improve your sleep. You will fall so deep that the only thing that can get you out of bed the next day are the alarm tones! So pick up that new fantasy novel and get lost in another world until your eyes get tired.
2. Run a Hot Bath and Enjoy a Spa Treatment
Soaking in a warm bath is one of the most soothing experiences after a tiring day. It puts your body at the right temperature for sleep and helps you relax better than any other method. You can even turn it into a quick spa treatment with some rejuvenating face masks and calming bath salts. The peaceful feeling after a spa treatment is one of the many reasons why spa gift cards are the perfect present. So give yourself that present and let your body relax.
3. Meditate and Breathe
Meditation is a powerful, screen-free relaxation tool. According to some studies, it can wash away the stress of the day, help you relax, and give you a more restful sleep. Another thing that can help you unwind in the evening is the simple practice of mindful breathing. It may seem strange, but sometimes we forget to breathe, especially in stressful situations. So getting comfy on a Moroccan floor pillow and taking a few deep breaths can help our bodies calm down.
4. Do Some Yoga
Doing some yoga can also be a good way of spending your evening. Yoga has numerous benefits. It can help calm your mind and lower your stress levels. It is especially effective in releasing tension from your body if you have been sitting at your desk in the office the whole day. You don’t need to do any crazy movements. A few simple and gentle stretches will do the job. Here are some easy yoga poses you can try.
5. Have a Cup of Tea
Tea is a popular relaxant, famous for making everything better. It also has a lot of beneficial properties for your health, and it’s an excellent replacement for coffee. It’s one of the many ways you can heal your body through food. Plus, sipping on something warm in the evening can raise your body’s temperature and prepare you for the night. Chamomile tea is a favorite among many and has components that lead to better sleep.
6. Write in Your Journal
Looking at screens in the evening increases the chatter in your mind while writing things down in a journal decreases them. Many studies have shown that journaling is beneficial for your mental health as it allows you to jot your worries down and work through your problems. So sit down at the end of the day with a pen and paper and write down your feelings. To get the most out of journaling, you can even include a list of things you are grateful for to shift your focus back onto the positive aspects of life.
7. Go Out and Enjoy the Nature
Stepping out into nature is a great way to appreciate your surroundings and relax your mind and body. You can go for a short walk, or if you are too tired, you can step out onto your balcony and look at the stars. Research indicates that immersing yourself in nature can help reduce your anxiety and increase your creativity.
8. Get a Hobby
If meditation and stargazing do not appeal to you, you can develop a hobby you enjoy to unwind in the evening. Doing what you love while taking a break from technology is one of the many ways you can centre yourself and relax. You can do anything from solving a jigsaw puzzle to doing something crafty like knitting or painting. According to several studies, doing crafts is a productive solution that helps you relax and even improves your performance at work.
9. Listen to Music
Finally, you can put on some music to relax before bed. Although, you should stay away from uplifting music as studies show that this type of music can make you more alert. Try slow ballads instead. You can even pick up an instrument if you like. Play your favorite song before bed and see how easily you fall asleep.
Enjoy Your Screen-free Time as Best as You Can
So try one or a couple of our solutions to unwind before bed. Make a habit of enjoying your evenings without technology and see the difference in your life.