What to do to prevent a bad dream from coming true. Bad sleep is a harbinger of trouble

Many people are tormented from time to time by questions: “What to do if you have a negative dream? How can we prevent it from coming to fruition in real life?” Knowledgeable people assure that there can be nothing irreparable or fatal in dreams, so any bad dream can be “cancelled” if desired.

Bad sleep means your worries and restless thoughts

It is necessary to understand that prophetic and bad dreams are two different things. Dreams are most often a reflection of events that happened not so long ago, or are associated with obsessive, restless thoughts. Anxieties are deposited in our subconscious and manifest themselves in the form of nightmares. But it’s quite difficult to figure out what kind of dream the person had this time. Therefore, it is better to immediately take measures so that the negative dream does not come true.

What do bad dreams mean?

Scientists have proven that dreams do not affect reality, so if someone dreams about being fired from work or getting into a disaster, this does not mean that the dream will come true. At the same time, it is worth paying attention to such dreams in a different way. Why do I have bad dreams? This is a kind of signal from the subconscious that something is wrong with the body or psychological state of a person. Problems that cause nightmares can be of different types.

Overeating before bed, eating large amounts of fatty and spicy foods. At night, the body needs to rest, metabolic processes slow down, but a hearty dinner disrupts all plans. As a result, the stomach, which is set to rest, cannot cope with digesting food and sends signals to the brain about this. The brain, in turn, reacts by giving the person nightmares and prompting them to wake up.
Alcohol consumption. Alcoholic drinks disorient the nervous system, as a result of which a sleeping person may experience nightmares.
Stress of various types. Anxiety and worry are some of the most common reasons why nightmares appear. It is not necessary to experience very strong stress, it all depends on the characteristics of the nervous system of a particular person; for some, a quarrel with work colleagues will be enough for a nightmare to appear. In general, stress can be divided into several different categories, depending on the significance of the events that cause it.
Constant stress. These are events that are repeated day after day and make a person nervous. For example, the need to go to a job you don’t like every day. Negative emotions and a sense of inevitability can cause nightmares.
Serious stress and its consequences. This category includes situations such as major operations, violence, and the loss of a loved one. Nightmares can be one of the types of consequences that appear after such events.
Premenstrual syndrome. This reason is relevant for women - during the natural monthly cycle, body temperature can change, which, as a result, causes nightmares. This phenomenon is not observed in all females, but it may well be one of the causes of bad dreams.
Various health problems. With the help of nightmares, the subconscious can try to draw our attention to the fact that some problems have arisen in the body. Moreover, a nightmare can occur both during the course of the disease and at a time when the disease has not yet been identified.
If someone is constantly being strangled in their sleep, this is a reason to check the functioning of the respiratory system.
When you smell unpleasant odors in a dream, perhaps the fact is that the digestive system is not in order or you need to make a visit to the dentist.
The inability to get out of somewhere, labyrinths and frightening places in a dream indicate severe fatigue and depression.
The subconscious may react to an increase in temperature during illness with an unpleasant dream about a bathhouse or a fire.

When do bad dreams mean illness?

Freud, while studying dreams, discovered that they can be a harbinger of illness. The subconscious thus seems to warn a person: there is a health problem, you need to pay attention.

You should be wary in the following cases:

If in a dream you are running away from some monster, serial killer, maniac, or trying to escape from any other threat, you need to check your heart. Such a dream speaks of cardiovascular diseases.
If in a dream you are being strangled, you cannot breathe, or you are suffering from carbon monoxide poisoning, check your lungs - there is something wrong with them.
If in a dream you see a swamp, rotting corpses of people or animals, or feel stench and unpleasant odors, this may indicate problems with the liver.
Dreams in which there is fire: for example, you are trying to escape from a fire, speak of diseases of the digestive tract.
If in a dream you are lost in dark streets or looking for a way out of a maze, it means that in real life you are one step away from depression. Such a dream speaks of deep psychological problems.

Watch a video about what to do if you have a bad dream:

Traditional methods

The easiest way to not worry about a bad dream is to forget about it as soon as you lift your head from the pillow. But what to do if you can’t get rid of negative emotions so easily? We share the proven “recipes” of our wise ancestors.

Don't tell anyone about what you dreamed. There is a sign: if you share the plot of a nightmare with a friend or someone else, problems cannot be avoided. The dream will either come true, or you are inviting some other misfortune upon yourself.
When you wake up, immediately go to the bathroom. Turn on the water and say into the tap: “Where there is water, there is sleep!” This simple spell must be said three times. Then take a breath and get back to your normal morning routine.
If you haven’t gotten up yet, then, without lifting your head from the pillow, look out the window glass and repeat three times: “Where the night goes, there goes the dream, after the moon it left, with the sunrise it died.”
If previous manipulations did not help, and painful emotions continue to haunt you, a ritual with water and salt will help. Add some salt to the water and say a spell over it: “The salt has dissolved, like a dream has gone into oblivion.” Pour the charmed liquid into the ground, out a window, or flush it down the toilet.
If time permits, take a pen and paper and describe the dream in every detail. Talk about your negative emotions, throw them all out without a trace. Then burn the paper - the fire will destroy all bad memories
If nightmares torment you quite often, place a large, weighty stone next to your bed. If a bad dream overtakes you again, in the morning take a cobblestone in your hand and say: “So that the nightmare hits this stone.”

And most importantly: control your thoughts. As soon as you feel that the memories of the nightmare you experienced are again covering you, with an effort of will, change them to positive statements. Try to remember something good and joyful.

Gradually, you will learn to ensure that you do not allow thoughts of nightmares into your subconscious. Then your dreams will only be light and pleasant.

Spell to prevent nightmares

There are various methods to neutralize a terrible dream, preventing it from becoming reality. But is it possible to completely ward off unpleasant visions? Our great-grandmothers have rituals that can give them a good night's rest.

Prepare vervain. This plant is used to protect against malevolent otherworldly entities. Place the fragrant herb in 4 cotton bags (like a sachet) and place it in the room with the bed. Before resting for the night, read the spell.

“I will go into the wide field, into the deep sea, to the other side of the living dream.
There is a golden stone, on it is a golden church, on it sits the Lady of Dreams,
fanning and fanning with a sleepy fan, inducing various dreams and slumbers:
night, evening, day and morning, midday and midnight, light and deep.
I’ll come close, bow low and say:
“Hey you are, Lady of Dreams! Swing me away with your wonderful fan
from my eyes, clear face, from the forehead, liver, tongue, subtongue, nightmares,
demonic and demonic spells, succubus and incubus, thought,
guessed, seen, heard."

To enhance the effect of the ritual, set fire to a branch of verbena and walk around the entire house. Smoke neutralizes gloomy energy and cleanses the room.

Why do I have terrible dreams?

Any information received consciously or unconsciously during the day can be seen in a dream from a different angle at night. Therefore, children often dream of dinosaurs, scary monsters, monsters, and this terrifies them. Such dreams should be taken out of the window or washed away with water for peace of mind and forgotten about them forever. Many people use the magic phrase for this: “Where there is night, there comes sleep,” while looking out the window.

A bad dream most often comes in the morning, during the REM stage of sleep, which lasts only 5 minutes. It is clearly remembered and then becomes the subject of discussion. It may reflect sexual fantasies and sensations, various fears. A detailed interpretation of such a dream helps to calm down and forget the dreamed event forever.

Women have bad dreams more often than men, and this is due to the functioning of the reproductive system. The course of natural monthly cycles with a decrease and increase in basal temperature and premenstrual syndrome can cause bad dreams.

Negative energy accumulated during periods of prolonged stress is processed during periods of sleep. It is used by the cerebral hemispheres to relieve nervous tension. Such night visions bring benefits to a person’s mental state, because negativity is replaced by a positive perception of life, and the person adapts to society.

Having a bad dream is often a signal from the nervous system that it needs help. Nightmares can occur when the subconscious is trying to convey to the conscious mind about the onset of serious failures in the internal secretion organs. After such dreams, a person usually begins to get sick. Doctors say that some dream details can be correlated with health problems:

The chases are seen by people with heart problems. When you dream of running with strange feelings of weakness and fatigue, you need to consult a cardiologist and check the functioning of the heart muscle during exercise.
If you had a bad dream with suffocation, drowning, or a clear lack of air, then you can assume that the disease has affected the respiratory system.
Video footage of raw meat and the smell of rotten meat may be present due to disturbances in the digestive system.
Wandering in an impenetrable forest, an unfamiliar place or a labyrinth signals overwork and depression.
Fire or steam is often dreamed of at high temperatures.

Such visions should be perceived as the work of the body and developed intuition, and it is advisable to take care of your health in a timely manner. Seeing a doctor for a preventive examination helps to get rid of the developing disease in time.

Dream catcher for bad dreams

It is worth understanding that most people have bad dreams, as well as nightmares. However, not all of them are remembered. Therefore, a person wakes up in the morning in a good mood and does not even suspect an unpleasant dream. In most cases, such dreams are associated with a strange and complex emotional state. Those dreams that occur in the rapid phase are remembered.

If it was a deep sleep phase, most likely you simply did not remember what you dreamed. You also remember dreams that you saw early in the morning, before waking up. It is these notifications or dreams that we remember after waking up, and we can judge them as nightmares, or bad interpretations, perhaps prophetic dreams.

In the kingdom of Morpheus

Dream Catcher:

You can neutralize nightmares with the help of a dream catcher. This is a kind of amulet that can be made from very simple objects. It is used by the Indians and has also become popular in our time. Now this product can be found in any store of various paraphernalia and souvenirs. It is believed that these simple products absorb bad dreams and help good ones come true.
It is a circle made of a willow branch; inside this circle there is a kind of cobweb, weaving, made of thread or deer sinew. It is believed that bad dreams get entangled in this web, and with the first rays of the sun they are simply destroyed. At the same time, good dreams slip through small holes and come true. There are many legends and interesting fables associated with the dream catcher.
Many people recommend making dream catchers from hoops and thick rods. However, this is actually a mistake. In India, some tribes still make dream catchers from flexible, fresh willow. Once it dries out and falls apart, a new one is made. The dream catcher is not intended for long-term use. From time to time it is necessary to change it to a new one. That’s why we advise you not to buy it in a souvenir shop, but to make it yourself.

I'm having a nightmare

When does a bad dream mean nothing?

Not all dreams need to be given meaning. Therefore, study the information below to understand when you should not worry about nightmares.

When a bad dream means absolutely nothing:

Dreamed about the waning moon. During this period, lunar energy is aimed at driving out everything unnecessary, unpleasant, and unnecessary from a person’s life. In a dream, your subconscious only frees itself from accumulated negativity. Be glad that this is not happening in real life and forget about the nightmare

Sometimes I have nightmares during the full moon. Such dreams also do not need to be given importance - these are just games of the subconscious, the release of your inner fears, complexes and problems

A dream on the 29th lunar day is empty, it will never come true, although it can be very unpleasant. On such a night, almost every person has bad dreams, but not everyone remembers them

Remember the days when your night visions resonate with lunar energy, and try to forget about the nightmare as soon as you wake up. You should only worry if terrible dreams are repeated over and over again.

Church water from nightmares

When nightmares torment you, place a container of church water at your head of bed all night. This is a reliable protection against bad dreams, and water has the ability to absorb information, in this case it will absorb some of the negative energy. Don’t forget to throw out the “negative” water in the morning and prepare fresh water at night.

Change the course of the dream scenario

If you are familiar with dream management, then it will be easy for you to deal with a nightmare. When you understand that what frightened you is dangerous, try to change the course of events, remove the frightening appearance of a person or animal, change it.

For example, you dreamed of a dirty tar-colored cat, when you realized that this was a big problem, you shouldn’t be scared, as if the director would make “amendments” to this script. Try to make friends if the cat is angry and scratches. Then feed him, bathe him in white paint, let him, after bathing, become light with a white chest. You can tie a beautiful bow on the cat’s neck, put it on a dress, let it become tender, soft, etc. This will mean that even in real life you can easily cope with any situation, turn obstacles in your favor, and win when no one expects it from you.

How to get rid of bad feelings

If eerie dreams do not occur to a person too often, you can use the following methods to eliminate night fears:

Cleansing the subconscious. Before going to bed, you should try to clear your mind of negativity.
Rest. You need to get more rest to avoid overwork. In some cases, active rest and taking vitamins will be required.
Examination of the body. It would be a good idea to undergo a preventive examination with a doctor and undergo general blood and urine tests. This is especially true when dreams are associated with a hospital, doctors, or sick relatives.
Execution of obligations. Often, to escape from nightmares, you just need to solve a certain issue and complete your plans. Then increased anxiety will no longer bother you at night.

As for children's nightmares, here you need to spend time with your child, discussing with him his dreams and the events of the day. It is important to create favorable conditions before bedtime and reinforce a sense of security. The meaning of nightmares can be easily deciphered by yourself. You need to be more attentive to their content and use your intuition.

Popular experience recommends getting rid of dreams that disturb you with their information. This only works if the vision was born during the period of processing the information received and the emotions experienced. It does not indicate illness and only creates uncertainty about the future.

To prevent such a dream from coming true, you need to perform a ritual:

look at the flame so that the energy is cleared;
escort him out the door;
tell your loved ones about it;
leave it to the stone by knocking on it;
wash off the information with cold water, washing your face three times.

All rituals must be accompanied by affirmations that accompany sleep. It is recommended to use the following words:

indicating the direction: where, there;
objects that can carry away unpleasant thoughts;
actions that will be performed for purification.

So, in order to get rid of bad premonitions, they first tell about the dreamed episode of a stream of water from a tap or running water in a river or stream, and at the end they ask for water to take away all troubles and sorrows.

Such ritual actions help to forget the dream, but if it is prophetic, it will still come true. This is how the subconscious mind warns a person about danger or changes in life. To calm down, you need to try to understand what it wanted to communicate. To do this, you can purchase a dream book and read in it why you dream about objects and actions that were seen at night. Often after this you can realize that the worst dream is an allegory that carries a positive meaning.

If an unpleasant dream came to you by chance and you, in general, understand why you have bad dreams, then nothing bad happened. The correct reaction will help avoid recurrence of unpleasant sensations.

It's another matter when A Nightmare on Elm Street continues for several nights, or even becomes habitual. This situation indicates serious mental disorders that may be associated with any of the above problems. The main thing that is necessary in such a situation is to find the reason. It is best if at this time you receive qualified assistance from a doctor or psychologist.

Don’t let your body set alarm bells ringing, relax, take a walk, and your dreams will always make you happy.

“Oh my rashness! How do I decide to see my dreams?” — wrote B. Akhmadulina. After some dreams, these words are immediately remembered. Indeed, sometimes you wake up in the middle of the night in a cold sweat and with a pounding heart and you don’t know, maybe you should never sleep again so that this is guaranteed not to happen.

Why do people have bad dreams?

When a person sleeps, his brain works in a different mode - not like during the day. During sleep, the brain goes through two alternating phases several times: the deep (slow) sleep phase and the REM sleep phase (also called paradoxical).

The phases of deep sleep are long, they take about 40 minutes. The paradoxical sleep phase lasts on average a quarter of an hour. It is during this period that people dream.

How many hours a person slept, approximately how many dreams he saw. Why didn't you remember? Because people remember a dream only if they woke up during REM sleep.

And during these periods, the human brain “digests” its daily impressions with enormous intensity. Sometimes at this moment a decision appears that was not given to the person during the day. It is known that Mendeleev could not correctly arrange the elements in the table until he saw it in a dream.

And there are also nightmares. These are also fragments of memories, but mixed into a crazy “vinaigrette”, because at night it is not the consciousness that rules, but the subconscious.

First, calm down. Even if it seems like a prophetic dream. Even prophetic dreams do not always come true. There were so many dreams even that night. Did the person sleep for 7 hours? This means I had 7 dreams. Why exactly this terrible one should be prophetic?

A dream may indicate an onset of illness, this is true. If you run away in a dream, check your heart. Choking - throat. The stomach smells rotten. In a dream, you cannot get out of the labyrinth - this is. But there is no need to be nervous - you should be glad that you were warned at an early stage. Go to the doctor and get treatment while the disease is in its infancy.

If you have a bad dream and don’t know what to do, you can use folk remedies. The most famous of them is to tell a dream to flowing water. Not everyone has a river under their window, but you can tell just the water from the tap. She will take a bad dream with her.

You can stand in front of the window and say to the setting moon: “Where there is night, there comes sleep.”

People have long figured out what to do to prevent a bad dream from coming true. They say that if you don’t say a word about a bad dream before lunch, then it’s guaranteed not to come true.

Christians do not believe in bad dreams: a believer should not be superstitious. But if you can’t get out of the impression of a dream, you’ll have to take some action. What should a believer do if he had a bad dream? will help. You can read any prayer to the Mother of God or the Cross (“May God rise...”, “Protect me, Lord...”) or Psalm 90 (“Alive in help...”), cross yourself and not think about it anymore. If the Lord wanted to say something, he would have addressed through the conscience, and not the subconscious.

A short spell after waking up

After waking up, without getting out of bed and without opening your eyes, say the following spell: “What you saw in your dream, you took everything for yourself.” Then try to mentally evoke the most alluring and vivid image from the dream. Exactly what you want to experience or gain in real life.

Do you need to interpret dreams if you want them to come true? Quite a controversial issue. As a rule, dreams that we perceive as positive, bringing us joy and promising some good events, actually promise the exact opposite, that is, they prevent any troubles. The most striking example of this may be a dream in which your loved one kisses you. In a dream, you feel positive emotions, wake up smiling and inspired, but in fact, your dream can promise not only a quarrel with your loved one, but also a complete break in the relationship between you.

However, if directly in a dream, and not after you woke up, you experienced vivid feelings, and if directly in a dream you perceived the events that happen to you not as an image, but as reality, then you should rely on your intuition and not interpret the dream. Let everything take its course. In this case, it all depends on your own perception. And yet, you should consider that the less you think about troubles, the less often they happen.

If before going to bed you feel that you are overcome by anxiety or it seems that everything in life is not going the way you would like, and this does not allow you to relax and sleep peacefully, then use a prayer that will calm you down and ensure a good sleep.

What do they pay attention to?

There is a popular belief that dreams do not always come true.

To understand whether it can come true, you need to take into account the position of the moon, the day of the week and the time of day. It is believed that:

A prophetic dream can only occur at dawn.
On Monday he gives the schedule for the week.
What you dream about from Tuesday to Wednesday or from Thursday to Friday often comes true.
A Sunday dream can only come true in the first half of the day. If you dreamed of something terrible, sit out the weekend at home and nothing bad will happen.

People involved in astrology believe that you need to pay attention to a nightmare you have had on the new moon, when energy information is laid down for the entire lunar month. 8, 12,13, 25 and 28 lunar days may bring important information that should be taken into account. Nightmares that occur at this time require cleansing ritual actions.

If a person does not suffer from an excess of emotions, leads a calm lifestyle and does not have mental problems, then he can consider some visions as prophetic. Usually the following events occur in them:

Dead relatives may come in a dream - with reproaches, warnings of danger, words of gratitude.
A monk can inform about the occurrence of an important event.
A dreamed icon indicates a change in worldview.
Water always indicates future changes.
An attack by animals and reptiles signals upcoming quarrels and intrigues.

There is no need to be afraid of such dreams, they need to be taken into account and some steps must be taken so that they do not come true or the damage is much less. Many people avoid trouble when they perceive what they dreamed as important information and do not try to get rid of it, but use it in planning their day.

Dreams and their content have always excited the imagination of people, forcing them to look for a prediction of the future or a hint of a solution to current problems. Sometimes dreams are so vivid and exciting that they overshadow reality.

Anyone who sees them wakes up every morning with regret and waits all day - he can’t wait to plunge into the magical world of dreams again.

But other dreams also happen - difficult, unpleasant ones. Some of them leave a painful, sticky feeling of impending disaster. Others show people they know or love in impossible, strange, or dangerous circumstances. Still others are terrible nightmares, causing panic, irresistible horror and forcing you to wake up with a scream on your lips and a desperately beating heart. What to do if you had such a bad dream?

First you need to figure out why you had a bad dream. It often happens that an unpleasant dream has no mystical background and was the result of a completely material reason. For example, if you go to bed after a large, fatty dinner, there is a good chance of waking up in the morning from a terrible nightmare with the walking dead or unappetizing fauna.

An unventilated bedroom before bed, overly fluffy pillows and a stuffy nose can in a dream turn into a fall from a height, drowning in water or a desperate flight from hordes of terrible enemies.

Those who have worked themselves to the point of nervous exhaustion may continue to work while sleeping, or wander until exhaustion in a dark labyrinth, not finding a way out.

Often bad, disturbing dreams are experienced by people who are in a difficult situation from which they cannot find a way out. The brain continues to search for a solution to the problem even during rest, and the feeling of hopelessness gives rise to images that make sleep frightening or unpleasant.

Sometimes a person may not be aware of a change for the worse in any circumstances, but the subconscious mind registers every little thing and in a dream gives the consciousness a hint as to what to pay attention to.

So, sometimes poor sleep becomes a harbinger of illness. While awake, a person does not notice the body’s signals about the onset of the disease - he is busy with completely different things. However, at night, when the worries of the day fade away, the brain processes weak signals from the body and outputs them.

A similar mechanism can operate in the case when the one who sees the dream is a victim of deception or betrayal: the nuances in the behavior of a loved one are not registered by consciousness, but are obvious on a subconscious level, and the consequence of this is a “prophetic” dream.

However, often bad dreams are a common release of nervous tension or a change in hormonal levels in the body. Thus, women quite often experience unpleasant dreams as one of the symptoms of premenstrual syndrome. They are also common among those who have been in a stressful situation for a long time: this way the accumulated negativity is reset. These dreams are incoherent and illogical, their content is quickly forgotten.

Adjusting the world of Morpheus

This method is similar to control. To master it fully, you need to train. The difference is that dream control completely eliminates nightmares over time. And the adjustment helps rewrite the nightmare scenario. For example, there are people who are scared by a black cat crossing the road; you can change this by imagining yourself as an artist painting the cat white. This will allow you to neutralize a bad omen and not worry that it will come true.

Fear is also caused by falling from a height, however, by imagining wings behind your back, a person will avoid falling. In real life, such a vision indicates avoidance of many problems. Events and images that frighten a person must be ruthlessly destroyed. It is enough to imagine yourself as the master of the situation, to change a negative outcome to a positive one.

The most common method is to drink a glass of warm milk with honey before going to bed . This mixture allows you to fall asleep faster, has a calming effect and, as a result, prevents nightmares.

For those who do not like this combination, tea made from chamomile, lemon balm, and mint will help. As a last resort, you can drink valerian.

Overwork

Any overwork, physical or emotional, has a negative impact on all systems of our body. We try not to notice such conditions, we try in every possible way to drive away from ourselves all negative thoughts that it is time to rest, that the body cannot work for wear. But it is precisely these harbingers that should become the first bells in order to stop and take a break.

If we do not respond to our dark thoughts, the body begins to send other signals - illness, and due to weakened immunity, nightmares, as a sign of mental disorder.

Pregnancy

It is perhaps difficult to imagine a more inadequate person than a pregnant woman. Being in a sober mind and with a good memory, he can behave, at least, strangely.

Why do pregnant women have bad dreams, and how does this condition affect the relationship between mother and baby? This is quite explainable by changes in hormonal levels. The woman’s excessive impressionability during this period, her fears regarding the development of the baby and childbirth - all this leaves an imprint on the content of dreams.

Diseases and medications

An increase in body temperature can be a serious cause of nightmares. Moreover, this condition can lead the patient to hallucinations. The cause of a dream in which you are tormented by suffocation may be the notorious runny nose.

The same effects can be expected from some medications, especially antidepressants, barbiturates and narcotic substances. To find out the reason why you have bad dreams, read the instructions for the medications you are taking.

Rules for reading the plot

There are a number of rules that must be followed so that you do not waste time and effort.

Almost every prophetic dream spell must be read before bed, so you should refrain from evening activities, such as:

watching films;
night snack;
fulfillment of marital duties;
going out with friends;
surfing the Internet from a mobile device;
any other activity that can take your thoughts away from the desired direction during the ritual.

Questions from visitors and answers from experts:

How to Prepare for Reading

It is allowed to take a shower, wash, and change into a nightgown or pajamas before the conspiracy.

You need to fall asleep and wake up alone, so if you usually sleep more than one, find a reason to lie down in another room.

It is best to carry out this ritual on a day off, since you need to turn off the alarm clock and warn your family so that no one interrupts your sleep

The dream will help you avoid troubles that may await you in the future.

Additionally, there is a fine line between tuning in to receive the information you need and programming what you specifically want to see in your dream. In order not to deceive yourself, you need not to concentrate on a specific situation and how to solve it, you need to tune in to the idea that you want to see a prophetic dream.

Using incense will help you better tune in to receiving prophetic dreams; dry herbs or aloe are desirable, but you can also use regular incense sticks or essential oils.

It is important that you relax as much as possible before going to bed, so you can take a relaxing bath with essential oils (lavender, mint are suitable) at a comfortable temperature for you