A bedtime routine is a must-have for anyone who wants to improve their sleep health. If you take long to fall asleep, you may require to have a routine to help you sleep easily. If you sleep few hours or struggle with sleep issues, a sleep routine will come in handy. By following a sleep routine, it will help your brain know that you are preparing for sleep. The sleep system works best with consistency and predictability. Below are ideas on how you can create a bedtime routine that will work for you in ensuring you get enough and quality sleep.
Get into bed when it’s time to sleep
If a part of your bedtime routine is to lay awake on your bed scrolling on your phone, this is a bad habit. The bed should be for sleep and sex. If you spend a lot of time in bed awake, your body gets used to this new habit creating an unhealthy routine. A better bedtime routine will help you get into your beautyrest mattress when it’s time to sleep. If you need a space to spend time unwinding before bed. Use the living room space or any other. Afterward, head to bed when you feel sleepy enough.
Take time to decompress from your day
Many people do not take time for themselves after a long day to decompress and wind down. More so, women who are trying to excel in all areas of their life. They want to be the perfect daughter, mother, partner, and worker among many others. Yet, for your bedtime routine to work, you need to slow down from an active day to allow the sleep system to take over gradually. For a better sleep routine, set an alarm two hours to your bedtime to help you know it’s time to wind down. Do something relaxing that you enjoy, like reading, meditating, or listening to soothing music.
If hungry, eat a light snack
Snacking before bedtime is okay, but it should be light and when you are hungry. Avoid big and heavy meals before bedtime as they disrupt sleep. Still, avoid going to bed hungry to save calories, for hunger fragments sleep and is stimulating. Therefore, have a pre-bedtime snack that is light and low in fat. Choose a protein snack to keep off the hunger and avoid having to wake up at night. For instance, an apple, yogurt, banana, or walnuts helps to promote sleep.
Avoid winding down with your gadgets
As you catch up on your favorite show avoid doing it on your laptop or tablet in bed. This is because of the effects of the blue light that these gadgets emit. They will keep you alert and affect the quality of sleep that you get. This is because it only takes half an hour for exposure to these devices to disrupt the melatonin rhythm. Yet, it is a critical rhythm to help us in falling asleep, staying asleep, and waking up feeling refreshed. Thus, for a better bedtime routine keep away from electronic gadgets an hour before bed.
Take a warm bath two hours before bed
Did you know a nighttime drop in body temperature will help you fall asleep fast and experience the deep sleep stage? Thus, trigger a drop in your core body’s temperature by taking a warm bath at least two hours earlier before your bedtime. If you want to experience more relaxation, you can add lavender oil to the water and have a nice long bath. Add this to your bedtime routine and you will be able to relax with ease and sleep fast.
Sleep at the same time every night
Going to bed at the same time and waking up at the same time will help you create a healthy circadian rhythm. In this way, you get enough sleep and you maintain a regular sleep cycle. Follow this through the weekends and holidays as well. Avoid sleeping in trying to compensate for sleep-deprived workdays and late weekend night outs. This will only add to your sleep trouble and insomnia. Build a better sleep routine by going to bed at the same time every day.
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Last modified: May 30, 2021