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.
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.
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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