How to Relax Muscles Before Going to Bed

Getting a good night's sleep is key to good health and well-being, but it can be difficult to get restful sleep if you are experiencing muscle pain or discomfort. Relaxing muscles before heading to bed can help to soothe the strain and pain of overworked muscles. Adopt at least one practice before bedtime to doze off as peacefully and comfortably as possible.

Things You'll Need

• One cup Epsom salts
• Bathtub full of water
• 1/2 tbsp. chamomile essential oil

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Instructions

• 1

  Lie in bed comfortably and focus your mind on tensing the muscles in your body. Deliberately ordering your muscles to tense then relax is an effective form of deep muscle relaxation.

• 2

  Tense and relax your entire body, beginning at your toes and moving upward until you reach your head. Hold tension in the muscle for three seconds before releasing.

• 3

  Fill your bathtub with warm water.

• 4

  Measure and pour 1 cup of Epsom salts into the full bathtub. Epsom salts contain magnesium sulfate, a mineral that works as a muscle relaxant.

• 5

  Soak in the bathtub for up to one hour to allow the salts to soothe your muscles.

• 6

  Exit the bathtub, and return to your bed. Sit in a comfortable position.

• 7

  Pour the chamomile essential oil into your palms and rub together. Begin massaging your body with the oil by gently rubbing your muscles in small, circular motions.

• 8

  Go from your toes up to your temples, moving slowly, gently and deliberately. Breathe evenly into the movements.