{"id":71753,"date":"2026-10-13T08:39:40","date_gmt":"2026-10-13T06:39:40","guid":{"rendered":"https:\/\/thaispamassage.es\/?p=71753"},"modified":"2026-10-13T08:48:14","modified_gmt":"2026-10-13T06:48:14","slug":"how-to-relax-to-sleep","status":"publish","type":"post","link":"https:\/\/thaispamassage.es\/en\/how-to-relax-to-sleep\/","title":{"rendered":"How to relax to sleep: rituals for deep rest"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"71753\" class=\"elementor elementor-71753 elementor-71747\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a2b63ec elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a2b63ec\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fe83067\" data-id=\"fe83067\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b0a4265 elementor-widget elementor-widget-text-editor\" data-id=\"b0a4265\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>Good sleep starts in the hours before lights out<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-447c342 elementor-widget elementor-widget-text-editor\" data-id=\"447c342\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Long days, screens and worries mean you get into bed with a tired body but an active mind, and the result is nights of tossing, turning and waking up.<\/p><p>The good news is that learning <strong>how to relax to sleep<\/strong> is something you can learn. With small gestures repeated every night, your body understands that it is time to slow down. In this article we share the rituals that work best, from mindful breathing to a simple self-massage you can do at home.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb2f6cb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb2f6cb\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-de909d9\" data-id=\"de909d9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3a4cb28 elementor-widget elementor-widget-text-editor\" data-id=\"3a4cb28\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-71709\" src=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/ritual-nocturno-para-dormir-thaispamassage.webp\" alt=\"Woman relaxing in bed with lit candles as a bedtime ritual for sleep\" width=\"770\" height=\"500\" srcset=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/ritual-nocturno-para-dormir-thaispamassage.webp 770w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/ritual-nocturno-para-dormir-thaispamassage-300x195.webp 300w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/ritual-nocturno-para-dormir-thaispamassage-768x499.webp 768w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/ritual-nocturno-para-dormir-thaispamassage-600x390.webp 600w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/ritual-nocturno-para-dormir-thaispamassage-32x21.webp 32w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p><h2>Create your own bedtime ritual<\/h2><p>&nbsp;<\/p><p>The body runs on habits. If you repeat the same steps every night, in the same order and at a similar time, your body learns to associate them with sleep. That is the power of a ritual: it is not about doing lots of things, but about always doing them the same way, and it is key to knowing how to relax to sleep.<\/p><p>Try to go to bed and get up at the same time, at weekends too. Set aside 30 to 60 minutes before bed to switch off: turn down the noise at home, lay out your clothes for the next day and put any worries to rest.<\/p><p>A very useful trick is to write down on paper what you need to do tomorrow. Once it is out of your head, your mind stops going round in circles and allows itself to rest.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-878b6cc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"878b6cc\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-87b5fa1\" data-id=\"87b5fa1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-64fc5d4 elementor-widget elementor-widget-text-editor\" data-id=\"64fc5d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img decoding=\"async\" class=\"alignnone size-full wp-image-71713\" src=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/respiracion-para-relajarse-antes-de-dormir-thaispamassage.webp\" alt=\"Woman stretching and breathing by the window to relax before sleep\" width=\"770\" height=\"500\" srcset=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/respiracion-para-relajarse-antes-de-dormir-thaispamassage.webp 770w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/respiracion-para-relajarse-antes-de-dormir-thaispamassage-300x195.webp 300w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/respiracion-para-relajarse-antes-de-dormir-thaispamassage-768x499.webp 768w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/respiracion-para-relajarse-antes-de-dormir-thaispamassage-600x390.webp 600w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/respiracion-para-relajarse-antes-de-dormir-thaispamassage-32x21.webp 32w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p><h2>Breathe to calm your mind<\/h2><p>&nbsp;<\/p><p>Breathing is the simplest tool there is, and you always have it with you. When we breathe slowly and deeply, the heart rate eases, the body leaves its state of alert and that helps us sleep better.<\/p><p>Try this exercise once you are lying in bed:<\/p><ol><li>Place one hand on your chest and the other on your abdomen.<\/li><li>Breathe in through your nose counting to four, feeling your abdomen rise.<\/li><li>Hold your breath for a few seconds, without forcing it.<\/li><li>Breathe out slowly through your mouth, counting to six or eight.<\/li><li>Repeat five to ten times.<\/li><\/ol><p>The key to how to relax to sleep is making the out-breath longer than the in-breath. If thoughts come up, do not fight them: just bring your attention back to the air coming in and going out.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d007071 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d007071\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d02c548\" data-id=\"d02c548\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-067267d elementor-widget elementor-widget-text-editor\" data-id=\"067267d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img decoding=\"async\" class=\"alignnone size-full wp-image-71717\" src=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-para-dormir-thaispamassage.webp\" alt=\"Hand self-massage to relax before going to sleep\" width=\"770\" height=\"500\" srcset=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-para-dormir-thaispamassage.webp 770w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-para-dormir-thaispamassage-300x195.webp 300w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-para-dormir-thaispamassage-768x499.webp 768w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-para-dormir-thaispamassage-600x390.webp 600w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-para-dormir-thaispamassage-32x21.webp 32w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p><h2>How to relax to sleep: a simple self-massage before bed<\/h2><p>&nbsp;<\/p><p>Throughout the day we build up tension in very specific areas: neck, shoulders, hands and feet. Spending a few minutes on them before bed helps release that load and prepares the body to rest and fall asleep. There is no need to press hard: what matters is doing it calmly, breathing slowly while you massage.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7a99f33 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7a99f33\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-c597082\" data-id=\"c597082\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6c57c78 elementor-widget elementor-widget-text-editor\" data-id=\"6c57c78\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-71721\" src=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-cuello-y-hombros-thaispamassage.webp\" alt=\"Woman giving herself a neck and shoulder self-massage before bed\" width=\"770\" height=\"500\" srcset=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-cuello-y-hombros-thaispamassage.webp 770w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-cuello-y-hombros-thaispamassage-300x195.webp 300w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-cuello-y-hombros-thaispamassage-768x499.webp 768w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-cuello-y-hombros-thaispamassage-600x390.webp 600w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-cuello-y-hombros-thaispamassage-32x21.webp 32w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-69949d6\" data-id=\"69949d6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ad3c086 elementor-widget elementor-widget-text-editor\" data-id=\"ad3c086\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><strong>Neck and shoulders<\/strong><\/h3><p>With your fingertips, make small circles from the base of your skull down towards your shoulders. Then gently squeeze the muscle of each shoulder with the opposite hand and release slowly.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ed346fb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ed346fb\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-38316c5\" data-id=\"38316c5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ae8ca38 elementor-widget elementor-widget-text-editor\" data-id=\"ae8ca38\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-71725\" src=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-de-manos-thaispamassage.webp\" alt=\"Self-massage of the palm with the thumb to relax\" width=\"770\" height=\"500\" srcset=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-de-manos-thaispamassage.webp 770w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-de-manos-thaispamassage-300x195.webp 300w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-de-manos-thaispamassage-768x499.webp 768w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-de-manos-thaispamassage-600x390.webp 600w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-de-manos-thaispamassage-32x21.webp 32w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2148231\" data-id=\"2148231\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-eff11c1 elementor-widget elementor-widget-text-editor\" data-id=\"eff11c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><strong>Hands<\/strong><\/h3><p>Press your thumb into the palm of the other hand, moving from the wrist towards the fingers. Finish by gently stretching each finger.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-92c9d2d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"92c9d2d\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-fae2e12\" data-id=\"fae2e12\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7d151ea elementor-widget elementor-widget-text-editor\" data-id=\"7d151ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-71729\" src=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-de-pies-thaispamassage.webp\" alt=\"Self-massage of the sole of the foot with the thumbs before sleep\" width=\"770\" height=\"500\" srcset=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-de-pies-thaispamassage.webp 770w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-de-pies-thaispamassage-300x195.webp 300w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-de-pies-thaispamassage-768x499.webp 768w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-de-pies-thaispamassage-600x390.webp 600w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/automasaje-de-pies-thaispamassage-32x21.webp 32w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-ef1942a\" data-id=\"ef1942a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-472f15e elementor-widget elementor-widget-text-editor\" data-id=\"472f15e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><strong>Feet<\/strong><\/h3><p>Sitting on the bed, run your thumbs along the sole of your foot, from the heel to the toes. You can use a few drops of <a href=\"https:\/\/thaispamassage.es\/en\/natural-coconut-oil-benefits\/\">coconut oil<\/a> so your hands glide more easily.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a68ef35 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a68ef35\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-07c8c84\" data-id=\"07c8c84\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2522c0e elementor-widget elementor-widget-text-editor\" data-id=\"2522c0e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-71733\" src=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/apagar-pantallas-antes-de-dormir-thaispamassage.webp\" alt=\"Woman sleeping with her phone put aside after switching off screens\" width=\"770\" height=\"500\" srcset=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/apagar-pantallas-antes-de-dormir-thaispamassage.webp 770w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/apagar-pantallas-antes-de-dormir-thaispamassage-300x195.webp 300w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/apagar-pantallas-antes-de-dormir-thaispamassage-768x499.webp 768w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/apagar-pantallas-antes-de-dormir-thaispamassage-600x390.webp 600w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/apagar-pantallas-antes-de-dormir-thaispamassage-32x21.webp 32w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p><h2>Switch off screens and prepare your bedroom<\/h2><p>&nbsp;<\/p><p>Phones, tablets and the TV keep the brain active, and their light makes it harder for the body to understand that it is night-time. Ideally, put them away at least an hour before bed. If that is hard, start with half an hour and build up gradually.<\/p><p>Your bedroom also has a big influence on how well you rest:<\/p><ul><li><strong>Light:<\/strong> dimmed in the last hour of the day and total darkness when you sleep. Blackout curtains or an eye mask make all the difference.<\/li><li><strong>Temperature:<\/strong> cool. A room that is too warm is one of the most common causes of waking up at night.<\/li><li><strong>Quiet and order:<\/strong> a tidy space feels calm. If there is noise, try earplugs or a soft, steady sound.<\/li><li><strong>Scent:<\/strong> a few drops of lavender on your pillow create an atmosphere that invites you to relax.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ff1be90 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ff1be90\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-13406d5\" data-id=\"13406d5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4048cca elementor-widget elementor-widget-text-editor\" data-id=\"4048cca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-71737\" src=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/infusion-relajante-para-dormir-thaispamassage.webp\" alt=\"Relaxing chamomile tea to sleep better\" width=\"770\" height=\"500\" srcset=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/infusion-relajante-para-dormir-thaispamassage.webp 770w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/infusion-relajante-para-dormir-thaispamassage-300x195.webp 300w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/infusion-relajante-para-dormir-thaispamassage-768x499.webp 768w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/infusion-relajante-para-dormir-thaispamassage-600x390.webp 600w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/infusion-relajante-para-dormir-thaispamassage-32x21.webp 32w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p><h2>A light dinner, herbal tea and a warm shower<\/h2><p>&nbsp;<\/p><p>What you do in the hours beforehand matters too. A heavy dinner makes your body work on digestion just when it should be resting. Try to eat something light, a couple of hours before going to bed: it helps you relax to sleep.<\/p><p>Avoid coffee, black tea and caffeinated soft drinks from mid-afternoon onwards. Alcohol may make you feel sleepy, but it makes your rest lighter and more broken.<\/p><p>Instead, make yourself a relaxing herbal tea with chamomile, linden, lemon balm or lavender. Drinking it slowly, sitting down and away from screens, is a small ritual of calm in itself.<\/p><p>A warm shower or bath before bed helps release muscle tension. When you get out, your body temperature drops slightly, a natural signal that helps sleep arrive.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b2bea4b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b2bea4b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d7782e5\" data-id=\"d7782e5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d9f99c9 elementor-widget elementor-widget-text-editor\" data-id=\"d9f99c9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-71741\" src=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/masaje-tailandes-para-dormir-mejor-thaispamassage.webp\" alt=\"Thai Massage session with stretches at Thai Spa Massage Barcelona\" width=\"770\" height=\"500\" srcset=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/masaje-tailandes-para-dormir-mejor-thaispamassage.webp 770w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/masaje-tailandes-para-dormir-mejor-thaispamassage-300x195.webp 300w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/masaje-tailandes-para-dormir-mejor-thaispamassage-768x499.webp 768w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/masaje-tailandes-para-dormir-mejor-thaispamassage-600x390.webp 600w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/masaje-tailandes-para-dormir-mejor-thaispamassage-32x21.webp 32w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p><h2>Thai Massage, an ally for your rest<\/h2><p>&nbsp;<\/p><p>When tension builds up week after week, home rituals are sometimes not enough. A professional massage helps release knots, improves circulation and brings a feeling of deep relaxation that many people notice that very night when they go to sleep.<\/p><p>Traditional <a href=\"https:\/\/thaispamassage.es\/en\/thai-massages\/\">Thai Massage<\/a> combines pressure, gentle stretches and work on the body\u2019s energy lines. It is a way to truly switch off: during the session the mind quietens and the body remembers what it feels like to be calm, and that is essential to learning how to relax to sleep.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-67fc779 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"67fc779\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-dfcec5a\" data-id=\"dfcec5a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dae24ad elementor-widget elementor-widget-text-editor\" data-id=\"dae24ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-71745\" src=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/thai-spa-massage-carrer-girona-148-barcelona-thaispamassage.webp\" alt=\"Entrance to Thai Spa Massage at Carrer de Girona 148, Barcelona\" width=\"770\" height=\"500\" srcset=\"https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/thai-spa-massage-carrer-girona-148-barcelona-thaispamassage.webp 770w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/thai-spa-massage-carrer-girona-148-barcelona-thaispamassage-300x195.webp 300w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/thai-spa-massage-carrer-girona-148-barcelona-thaispamassage-768x499.webp 768w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/thai-spa-massage-carrer-girona-148-barcelona-thaispamassage-600x390.webp 600w, https:\/\/thaispamassage.es\/wp-content\/uploads\/2026\/10\/thai-spa-massage-carrer-girona-148-barcelona-thaispamassage-32x21.webp 32w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p><h2>Start tonight<\/h2><p>&nbsp;<\/p><p>You do not need to apply all these tips at once. Choose two or three, turn them into your ritual and give them a couple of weeks. Little by little you will notice that you fall asleep sooner and wake up with more energy.<\/p><p>And when you want to treat yourself to even deeper rest, we look forward to seeing you at Thai Spa Massage, Carrer de Girona 148, Barcelona. Book your massage by calling <a href=\"tel:+34937617025\">937 617 025<\/a> or on WhatsApp at <a href=\"https:\/\/wa.me\/34691076128\" target=\"_blank\" rel=\"noopener\">691 076 128<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0417108 elementor-widget elementor-widget-button\" data-id=\"0417108\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/thaispamassage.es\/en\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Discover authentic Thai massage<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Simple breathing, self-massage and herbal tea rituals to switch off and enjoy deep, restful sleep every night.<\/p>\n","protected":false},"author":1,"featured_media":71705,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[118,120],"tags":[872],"class_list":["post-71753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-en","category-topics-related-to-thailand","tag-how-to-relax-to-sleep"],"acf":[],"a3_pvc":{"activated":false,"total_views":2,"today_views":2},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ 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