Busy lives lead to busy minds, and busy minds are not conducive to relaxing. Some people can relax really easily despite this; others simply can’t and really struggle to unwind at the end of a day. And this isn’t going to be beneficial for physical or mental health at all. Carrying high levels of stress in your body through to the next day will simply create a snowball effect and just keep on building, impacting you in more ways than you might realize.
But whatever the reason you can’t relax, we have some tips that might be just what you need.
Have A Clear End to the Day
To really switch into relaxation mode, you need to signal to your brain that the day is over and it’s time to wind down. And if you’re not giving those signals, i.e., taking your laptop to bed or scrolling through the evening, you’re not giving your brain any cues to differentiate between the working day and the nighttime.
You need a physical working cut-off, an action that signals to your brain you’re done for the day. It can be something as simple as closing the laptop; it can be having a certain drink, changing clothes, or washing your face. Anything, as long as it’s a concrete signal your brain can recognize. You’ll be surprised at the difference this one little action can have with repetition in helping you relax and unwind.
Ditch the Phone
Did you know the average American spends nearly 7 hours a day looking at screens? If your phone is glued to your hands, try putting it down for short periods. It doesn’t have to be after a certain time of the night unless you feel comfortable doing so. But even just for an hour or two, so you can unwind and give your eyes and brain a break from the screen, is beneficial.
Try leaving your phone in another room while you cook and eat dinner, put on one episode of a show you’re watching and don’t pick up your phone, or get a long bath and leave the phone elsewhere in the house.
Why? Because scrolling keeps your mind busy, it’s constantly looking for the next thing that’s going to pop up, and while your body might be relaxing, your brain isn’t. So put it down even for 30 minutes, and this will be a massive help.
Do A Low Effort Activity
We don’t mean go for a run or an evening exercise class here. It’s something that you can do that doesn’t really require all of your attention.
These activities are often classed as low effort:
- Reading something light
- Doing a puzzle
- Journaling
- Knitting
- Drawing
- Buying something small
- Playing a calm game
- Watching a familiar show
- Listening to a podcast
Some people prefer to do brain training games like a daily crossword or Sudoku puzzle as it requires them to give the puzzle their entire focus. Others prefer jigsaws or coloring books or casual games on apps on their phone. The format doesn’t matter, the effect does.
Slow Down When You Eat
No one likes indigestion from eating too quickly, and if you’re always treating your meals like a pit stop, indigestion won’t be the only thing you’re experiencing.
Slow meals create a completely different evening rhythm. Sitting down properly, not eating at a countertop, works best. Chewing your food intentionally, eating without watching something on a screen, and taking the time to enjoy the meal over rushing is the aim here.
You don’t need to do this for every meal, but if you’re looking for a way to unwind, then trying to add more slow, intentional mealtime to your day is massively beneficial. There are even reports of people feeling calmer and less restless when they eat their meals more slowly, too.
Change Lighting
Harsh overhead lighting is a hindrance to relaxation. It keeps your body in daytime mode when you need to switch to evening mode. The bright light tells your brain it still needs to be active.
Switch to lamps after a certain time of the day — pair the light change with your relaxation switch action to reinforce it. Turn off the big light at a certain time and even swap lights for candles to help you begin winding down. It’s the small changes that signal to your brain it’s time to stop. Don’t underestimate the power a lighting change can have on your body and mind.
Gentle Movements
We mentioned above about not doing strenuous exercise before bed or too close to bedtime. But gentle movements like stretching, yoga, slow walks, etc., can be really beneficial. The slower your movements are, the more you can release tension and shake it off.
You likely don’t even realize the tension you’re holding from the day, but intentional, gentle movements can undo some of this and help your body physically exhale.
Lower the Noise
This doesn’t really need explaining, but louder music and sounds keep your nervous system alert. Even if you think you’re ignoring the background noise, your brain is still processing it.
You don’t need silence necessarily; you just need lower, calmer sounds — soft music, no audio at all, white noise rather than something that your brain is racing to process.
This is one of the main differences between people who find it easy to relax and those who struggle; they adapt their habits and environments to be quieter, even subconsciously.
Create a Nightly Habit
You don’t need an overcomplicated evening routine; you just need a couple of well-intentioned habits that you can stick to. Something simple and easy, think along the lines of:
- Make a hot drink before bed
- Wash your face at the same time each night
- Write down tomorrow’s tasks so they sit looping in your head
- Read 10 pages of a book
- Stretch for 5 minutes
- Turn the lights down at a set time
The trick here is consistency. Just one or a couple done each night at the same time is enough to start creating an evening routine that pushes your brain to recognize it’s time for bed. Much like we mentioned earlier in the post, it’s the repetition your brain needs to make it a habit that sticks, and if it’s too complex, it won’t work.
