Creating a bedtime routine is one of the smartest things you
can do for yourself. After running at full mental speed, you can slow down and
focus on what matters most. The main advantage of having a bedtime routine is
that it is right for you. Studies have shown that insomnia is one of the most
common sleep disorders. The stress of a busy work day and an active personal
life can cause anxiety during sleep. Establishing a sleep routine that works
for you helps you get the recommended amount of sleep each night. Sleep
routines are bedtime activities every night. Routines can improve the quality
and duration of sleep. You can develop habits that promote better sleep with
these simple tips.
Transform your room into a
sleep-inducing environment
A calm, dark, and cool environment can help promote healthy
sleep. To get that environment, decrease the volume of outside noise. Make use
of blackout blinds, thick curtains, or an eye mask to protect from light. Keep
the temperature comfortably cool and the room well ventilated. And confirm your
room has a comfy pillows and mattress. Keep your televisions, laptop or
computers, and equipment out of the room so that you can sleep well.
Pay attention to what you eat and drink
Don`t go to bed hungry or drunk. In particular, avoid heavy
meals in the few hours before bed. Your discomfort can prevent you from
sleeping. Nicotine, alcohol, and caffeine also deserve caution. And while
alcohol can make you want to sleep, it can disrupt sleep later in the night.
Do a simple relaxation or meditation
exercise
When it comes to simple bedtime routine, setting aside a few
minutes to meditate each night can be extremely beneficial in calming your mind
in preparation for sleep. If you are not sure where to start, try guided
meditation or a meditation app, or if meditation is not your thing, try any
kind of silent activity such as prayer or reading. It will help calm your mind
and thoughts, and all of these things are great right before bed.
Limit naps during the day
Long naps throughout the day can interfere with night sleep.
If you choose to take a nap, limit yourself to a maximum of 30 minutes and
avoid taking it late in the day. However, if you work at night, you may need to
take a nap before work to make up for your sleep debt.
Manage worries
Try to resolve your worries or concerns before bed. Write
what you think, then put it aside for tomorrow. Start with the basics, like
getting organized, prioritizing, and delegating tasks. Meditation can also
alleviate anxiety.
Take care of hygiene
In addition to brushing your teeth and washing your face,
take a hot bath or hot shower before bed. As soon as you get out of the bath or
shower, your body temperature drops rapidly to re-regulate with room
temperature. This physiologically rapid change can cause drowsiness.
Put away the screens
There is a reason we hear Put away the screens over and over
at bedtime. The blue light emitted by the screens negatively impacts our
production of melatonin, the body`s natural hormone that induces sleep, thus
disrupting our sleep. If you must use your phone or tablet at night, we
recommend that you activate the "night shift" or a similar function
or even try glasses designed to block blue light.
Ready
Ideally, it is better to read in another room; it`s better
if your brain only associates your bed with sleep and privacy. In fact, it is
good to relax with a good book in bed. Lots of people get that this in itself
assists them sleep. The alternative is to read in another room for a while,
perhaps with a relaxing drink, and then continue in bed once you start to feel
sleepy.
Turn off your electronic devices
Most people love their electronic products! Whether it`s a
Smartphone, laptop, TV, computer, tablet, or game console, they can easily
erode our precious sleep time. However, for many people, it may be best not to
use them during the bedtime for various reasons, including stimulating their
brains. The light emitted by some devices can affect your internal body. If you
can`t get away from your phone, at least turn on the blue light filter and
lower the screen brightness. They can be addictive and take even more time to
sleep.
Spiritual practice and yoga
If you are finding that activity gives you peace of mind,
then doing before bed is a good time. Whether you take pleasure in reading
spiritual literature, yoga, praying, this can be part of your bedtime routine.
Drink something hot
Drinking a cup of hot tea or your favorite beverage can warm
you up and make you want to go to bed. Chamomile tea has been used for
centuries to treat sleep disorders and insomnia. For children, drinking warm
milk can promote sleep. In adulthood, chamomile is the perfect choice for bed.
Turmeric is a superfood that helps you sleep and can help fight depression and
inflammation, while relieving pain. The herb can be purchased at the grocery
store or at a local farmers market. Turmeric can be a little bitter, so try
creating a pre-sleep concoction like golden turmeric milk to soften the flavor.
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