Colin Snow
It's completely normal for people to lose sleep the night before their wedding. There are many reasons why someone might struggle to sleep before their wedding, such as stress, nerves, excitement, or the absence of their partner. Luckily, there are several things people can do to maximise their sleep the night before their wedding. This includes creating a relaxing environment, swapping screen time for a book, meditation, listening to a podcast, and aromatherapy.
| Characteristics | Values |
|---|---|
| Cause | Stress, nerves, excitement, and anxiety |
| Solutions | Establish a bedtime routine, dim the lights, avoid screens, practice breathwork or meditation, listen to a podcast, do yoga, drink herbal tea, read a book, do something mundane, etc. |
| Sleep environment | Comfortable temperature, soft lighting, luxurious bedding, ear plugs, silk pyjamas, etc. |
| Sleep aids | Sleep sprays, CBD, aromatherapy, etc. |
| Sleep schedule | Go to bed early, wake up early |
What You'll Learn
- Create a relaxing environment: dim lights, soft lighting, and earplugs can help
- Avoid screens: put away devices and keep your bedroom screen-free
- Practice breathwork or meditation: try 'coherence breathing' for 5-20 minutes
- Listen to a podcast or music: gentle narration or calming music can help you relax
- Aromatherapy: try scents like lavender or eucalyptus to stimulate your brain's relaxation response
Create a relaxing environment: dim lights, soft lighting, and earplugs can help
It is completely normal to struggle with sleep the night before your wedding. Creating a relaxing environment can work wonders in helping you drift off to sleep.
First, dim the lights. Dimming the lights helps your brain understand that you are trying to sleep. Soft lighting creates a cozy, intimate atmosphere that promotes relaxation. Consider swapping bright bulbs for warm, gentle ones to create a soothing glow.
Next, consider using earplugs. If you have a partner who snores, or there is noise outside your window, earplugs can help you block out the noise and get some rest.
Finally, invest in some luxurious, soft sheets and fluffy pillows. Opting for comfortable bedding can make you feel like you're sleeping on a cloud.
Other ways to create a relaxing environment include using blackout curtains to block out external light, and using a sleep mask to block out any remaining light.
Additionally, you can try lowering the temperature in your room. A cooler temperature can promote relaxation and signal to your body that it's time to sleep.
By creating a relaxing environment, you can improve your chances of getting a good night's sleep before your wedding day.
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Avoid screens: put away devices and keep your bedroom screen-free
It's completely normal to struggle with sleep the night before your wedding. You might find yourself doom-scrolling on TikTok until 3 a.m. or tossing and turning with thoughts of the big day. To avoid this, it's important to put away your devices and keep your bedroom screen-free.
Blue light from screens interferes with the production of melatonin, the hormone that makes you feel tired and ready for sleep. By reducing melatonin levels, blue light delays sleep and decreases sleep quality. This is especially true if you're looking at a screen in a dark room. So, make sure to dim the lights and avoid looking at your phone or turning on the TV if you wake up during the night.
It's best to avoid screens altogether for at least an hour before bed. If that's not possible, you can try using a blue light filter on your devices or wearing blue light-blocking glasses. These glasses are inexpensive and have been proven to increase melatonin levels and improve sleep quality.
It's also important to be mindful of what you're doing on your devices before bed. Stressful or stimulating content can increase feelings of alertness and excitement, making it harder to fall asleep. Instead, opt for relaxing activities like reading a book or listening to a podcast.
Remember, getting a good night's sleep before your wedding is important for your physical and mental health. So, put down your devices, create a relaxing environment, and give your mind and body a chance to rest.
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Practice breathwork or meditation: try 'coherence breathing' for 5-20 minutes
Practice Coherent Breathing to Calm Pre-Wedding Nerves
If you're struggling to sleep the night before your wedding, coherent breathing is a powerful tool to help you relax and calm pre-wedding nerves. It's a simple technique that involves breathing at a rate of about 5.5 breaths per minute, with each inhalation and exhalation lasting around 5.5 seconds. This is slower than the normal breathing rate, but many people overbreathe, which can lead to various ailments and make it harder to fall asleep.
To get started, find a comfortable seated or lying position, ensuring your back is relatively straight to open up your chest for easier breathing. Set a timer for 5.5 breaths per minute—you can find many apps or audio tracks online that provide this timing for you.
Gently breathe in and out to the timer, aiming for a soft and gentle breath. Don't force yourself to fill your lungs to the top with each inhalation; instead, breathe gently and wait for the out-breath. Let the out-breath happen naturally, as it requires no effort.
Start with a few minutes and gradually build up to around 20 minutes a day. The key is to achieve a steady, balanced rhythm of breath, so don't worry if you can't achieve the recommended rate right away. Slow and steady wins the race!
Benefits of Coherent Breathing
This technique offers numerous benefits, including increased heart rate variability, which boosts resilience and overall wellbeing. It also increases blood flow to the brain and helps your heart, circulation, and nervous system operate at peak efficiency.
Additionally, coherent breathing balances your nervous system by activating both your energizing and relaxing systems equally. As a result, you'll finish the session feeling both peaceful and awake.
Why Coherent Breathing Works for Sleep
The slow and controlled breathing of coherent breathing helps to reduce overbreathing, which can lead to various health issues and disrupt sleep. By focusing on your breath and breathing rate, you're also practising mindfulness, which has been shown to have numerous benefits, including improved stress management.
So, if you're struggling to sleep before your big day, give coherent breathing a try. It's a simple yet effective way to calm your mind and body, helping you feel rested and refreshed for your wedding day.
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Listen to a podcast or music: gentle narration or calming music can help you relax
It is perfectly normal to struggle with sleep the night before your wedding. If you are having trouble falling asleep, listening to a podcast or music can help you relax.
Listening to a podcast may seem counterintuitive, but some podcasts are specifically designed to help you fall asleep. These podcasts often feature calming sounds, soothing voices, and unexciting stories. The gentle narration and monotone voices can help you relax and take your mind off anxious thoughts.
- Sleep With Me: Features meandering, whimsical tales and the host's soothing voice.
- Nothing Much Happens: Calming bedtime stories with delightful imagery that won't leave you missing anything important if you doze off.
- Sleepy: Classic literature narrated by host Otis Gray, transporting you to far-off worlds as you drift off.
- Boring Books for Bedtime: Hosts read from dull books like textbooks and treatises, lulling you to sleep.
- Get Sleepy: Features bedtime stories, meditation techniques, and soothing sounds to help you relax and fall asleep.
- Slow Radio: Features lo-fi sounds, including birds chirping, monks chatting, and city soundscapes, in 30-minute bursts.
- Goodnight World: Sesame Street characters tell bedtime stories, perfect for both children and adults.
If podcasts aren't your thing, music can also help you relax and fall asleep. Deep Energy Podcast, for example, offers ambient sounds and relaxing new-age music to help you fall asleep.
So, if you're struggling to sleep before your wedding day, give one of these podcasts or music a try. They might just help you relax and drift off into a peaceful slumber.
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Aromatherapy: try scents like lavender or eucalyptus to stimulate your brain's relaxation response
It is completely normal to feel restless the night before your wedding. Aromatherapy is a great way to calm your nerves and relax your body.
Lavender and eucalyptus are renowned for their therapeutic benefits, ranging from relaxation to respiratory support. The soothing scent of lavender essential oil, derived from the Lavandula angustifolia plant, has been shown to reduce anxiety and improve sleep quality. On the other hand, eucalyptus essential oil, extracted from the Eucalyptus globulus tree, is known for its invigorating aroma and potential respiratory benefits.
When combined, lavender and eucalyptus essential oils create a harmonious blend that enhances relaxation and promotes a sense of calm. You can use these essential oils in various ways to stimulate your brain's relaxation response:
- Diffusion: Use a diffuser to fill your bedroom with the calming fragrances of lavender and eucalyptus essential oils. This method allows you to inhale the scents directly, promoting relaxation and reducing stress.
- Massage: Dilute lavender and eucalyptus essential oils with a carrier oil, such as coconut or almond oil, and massage the mixture onto your chest, temples, or other areas of your body. This direct application can help relax your muscles and improve your sleep quality.
- Bath: Add a few drops of lavender and eucalyptus essential oils to your bathwater for a relaxing and soothing soak. The warm water, combined with the aromatic oils, will help you unwind and enhance your overall sense of well-being.
- Pillow Mist: Spray a lavender-infused mist on your pillow before bedtime. The soothing aroma will help you unwind and prepare your mind for a restful night's sleep.
Remember to use high-quality, pure essential oils to maximize their benefits and always dilute them properly before applying to your skin. Additionally, consider combining lavender and eucalyptus with other calming scents, such as chamomile, to create a personalized relaxation blend tailored to your needs.
By incorporating aromatherapy into your pre-wedding routine, you can stimulate your brain's relaxation response and create a calming environment that will help you drift off to sleep peacefully.
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Frequently asked questions
Yes, it is normal to struggle with sleep the night before your wedding. It is a big day and there is a lot to think about and organise. Try not to worry, you are not alone in this.
There are many ways to relax and prepare your body for sleep. You could try a warm bath, reading a book, meditation, or some gentle yoga. You could also try swapping a screen for a book, as the blue light from devices can confuse your body's circadian rhythm.
If you can't sleep, don't stay in bed and force yourself to sleep. Get up and do something to take your mind off sleep, like reading a book or watching TV. You could also try a relaxing activity like meditation or gentle exercises.
There are many things you can do to prepare. You could try to establish a bedtime routine and stick to it. This could include dimming the lights, turning down the temperature, and avoiding caffeine and sugar. You could also try to avoid screens and social media before bed, as this can stimulate your brain.
