Implementing a bedtime routine and practicing good habits every night before you head to bed can train your mind to consistently adapt to these habits on a daily basis. By setting up a routine in your day, it would also help you get organized and practice self-care which will be good for your wellness. The primary function of a bedtime routine is to support and help you get a good night’s sleep so if you are one to find it hard to sleep at night, adopting good habits into your night routine can help you do so. These habits not to mention helps you sleep faster and peaceful at night so you can wake up the next day filled with fulfillment and become ready to start another day with ease. By adapting to this simple change in your lifestyle and developing a routine that will put you to sleep relaxed, you’ll definitely feel at your best each day that you wake up.
The ideal bedtime routine is the one that works best for you and below I listed some of the habits and strategies that you can do so you can get a good night’s sleep.
- Turn off phone hours before sleep and keep it away from you – Stop using electronic devices when you’re about to go to sleep, number 1 reason was because of radiation or the blue light that is emitted by your phone screen which can make you even more difficult to fall asleep quickly. It is also worth noting that too much exposure to blue light can cause damage to your retinas (eyes). The number 2 reason was that having your phone right next to you as you sleep can sabotage your relaxed and peaceful state because of the noises from the notifications or calls that you might have so make sure to turn it off if you will, that way you will avoid reaching for your phone whenever you can’t sleep.
- Cut off consumption of food 2 hours before sleep – Stop consuming foods especially if you are about to go to sleep as eating before bed can cause the body’s metabolism to slow which means that the body slows down its functions at night to prepare for sleep and it can make harder for you to digest which results to weight gain. It is also likely that foods will trigger an upset stomach during your sleep and of course, you don’t want to get up and be interrupted while you’re sleeping right?
- Pick a time for sleep and keep the same sleeping pattern – set a time for when you are heading to bed and keep it the same every day even on your days off or during weekends. Consistency is the key. Stick to the same sleeping time as this sets the mind and your internal biological clock to the rhythm of sleep pattern, it also helps you sleep well throughout the night. If it’s possible and you’re not working a night shift, always try to aim for an early night sleep, Remember, it is not important to only sleep enough but to also sleep at the right time.
- Prep for the next day – Plan your goals for the next day, plan what you will do and what you expect to achieve, it would help you be productive and be organized. Even preparing for the clothes you’re going to wear can also save you time for tomorrow.
- Take a relaxing hot bath – Taking a hot bath an hour before bed can help you fall asleep more quickly. In fact, it is a well-known sleep remedy as a warm bath washes the stress away which makes you feel relaxed when sleeping. It also improves oxygen and blood flow.
- Read for a bit – reading comes with learning. Before you go to sleep read for a while, you may have the ability to have better recall and memory of what you have read because when you sleep your mind processes the things you have learned and make it easy for you to remember it. According to MyfitnessPal, reading for a few minutes before bed also helps reduced stress by 68%.
- Lights out – It is said that sleeping with lights on can have an impact on your brain wave patterns and cell regulation which disrupts your sleep cycle. More at (beddrsleep). So it is advisable to sleep without your lights on. Too much light before bedtime may also prevent you from falling asleep quickly, so make sure to dim your lights 30 minutes before you sleep and if you can’t actually sleep in a totally dark environment, blackout your curtains or use sleeping masks
- Meditate – meditating before sleep can help you sleep better as it can quiet the mind and body and allowing inner peace which promotes calmness. Meditating removes the stress you have had and reduces insomnia and troubles of sleeping to occur. This thereby increases the quality and have a good night’s sleep.
- Maintain personal hygiene (Skincare routine) – Never forget to brush your teeth, wash your face, and in general maintain good hygiene before you go to sleep. It is also much better if you have a nightly skincare routine as our face is the most sensitive area of skin on our body and taking care of ourselves involves practicing a skincare regimen that would help you look and feel better. It is also better to sleep when you feel clean and relaxed.
- Eat a light but healthy dinner – hours before you go to sleep eat a dinner that is light because eating a full meal can be harmful as it can cause heartburn, weight gain and may disrupt sleep. Allowing yourself to also eat healthily can set a pattern into your mind and body to continue eating healthier during dinner. If you also have a cup of tea, you can drink it at night as long as it is herbal with no caffeine as it is a nice ritual to feel more relaxed and sleepy.
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