Relaxation Before Bed

What does the research say?

Research supports the effectiveness of relaxation before bed for improving sleep. Studies have shown that PMR can significantly reduce nocturnal awakenings and improve mood, while touch therapy has been found to increase total sleep time by up to 60 minutes in some cases. Bedtime stories have been associated with longer sleep duration and shorter time to fall asleep. Aromatherapy, particularly with bergamot essential oil, has been shown to reduce stress and improve sleep quality, especially during periods of heightened psychological stress like the COVID-19 pandemic [2] [10] [11] .

No significant side effects reported

Most relaxation techniques, such as PMR and bedtime stories, are generally safe and do not have significant side effects [2] [10] .

Mild discomfort during muscle relaxation

Some individuals may experience mild discomfort or muscle soreness when first practicing progressive muscle relaxation, but this typically resolves with practice [2] .

Potential allergic reactions to aromatherapy oils

Aromatherapy may cause allergic reactions or skin irritation in sensitive individuals, so it’s important to test oils on a small area of skin before use [11] .

[1] Food and Gastroesophageal Reflux Disease

This review discusses how certain foods and dietary practices, such as eating close to bedtime, can exacerbate gastroesophageal reflux disease (GERD) and negatively impact sleep quality. Recommendations include avoiding heavy meals at least four hours before bed to reduce reflux episodes.

[2] Disordered eating and obesity: associations between binge-eating disorder, night-eating syndrome, and weight-related comorbidities

This review explores the use of progressive muscle relaxation (PMR) as a treatment for night-eating syndrome (NES). PMR reduces stress, a common trigger for NES, and has been shown to improve sleep quality and reduce nocturnal ingestions.

[3] In Search of a Safe Natural Sleep Aid

This review highlights the benefits of L-theanine, a natural amino acid found in tea, for promoting relaxation and improving sleep quality without causing drowsiness. L-theanine works through anxiolysis rather than sedation.

[4] Sleep Hygiene and Recovery Strategies in Elite Soccer Players

This paper outlines sleep hygiene strategies, including relaxation techniques, to improve sleep quality in elite athletes. Techniques such as brainwave entrainment and meditation are highlighted as promising for reducing stress and promoting restorative sleep.

[5] Sleep hygiene - What do we mean? A bibliographic review

This review examines the definition and components of sleep hygiene, including relaxation techniques, and highlights the lack of consensus in the field. Common components include caffeine avoidance, exercise, and wind-down routines.

[6] A Sleep Hygiene Intervention to Improve Sleep Quality for Hospitalized Patients

This study evaluates the effectiveness of sleep hygiene interventions, including relaxation techniques, in improving sleep quality for hospitalized patients. Poor sleep in hospitals is linked to adverse health outcomes.

[7] Music improves sleep quality in students

This study investigates the effects of music on sleep quality in young participants with poor sleep. Music was found to be an effective relaxation tool for improving sleep.

[8] Cognitive Behavioral Therapy for Insomnia (CBT-i) in School-Aged Children and Adolescents

This review discusses the use of CBT-i, including relaxation techniques, for treating insomnia in children and adolescents. Techniques such as bedtime shifts and stimulus control are highlighted.

[9] Chronic Low Back Pain in Adults: Evaluation and Management

This review discusses nonpharmacologic treatments for chronic low back pain, including relaxation techniques, which can also improve sleep quality by reducing pain-related stress.

[10] Non-pharmacological interventions for sleep promotion in hospitalized children

This review evaluates non-pharmacological interventions, such as massage and bedtime stories, for improving sleep in hospitalized children. Touch therapy and bedtime stories were found to increase sleep duration and efficiency.

[11] Relieving psychological stress and improving sleep quality by bergamot essential oil use before bedtime and upon awakening: A randomized crossover trial

This study examines the effects of bergamot essential oil on psychological stress and sleep quality. Bergamot oil was found to reduce stress and improve sleep, particularly during the COVID-19 pandemic.

[12] [Insomnia in psychiatry and psychotherapy]

This review discusses cognitive behavioral therapy for insomnia (CBT-i), which includes relaxation techniques as a core component. CBT-i is effective for improving sleep continuity and reducing daytime impairment.

[13] Sleep and circadian rhythm disruptions in behavioral variant frontotemporal dementia

This study investigates sleep and circadian rhythm disruptions in patients with behavioral variant frontotemporal dementia. Relaxation techniques were not explicitly studied, but the findings highlight the importance of sleep hygiene in managing sleep disorders.