The Best Nightly Routine For Deep, Good Sleep
3 min read
Having a bedtime routine is one of the smartest and beneficial things you can do for yourself.
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In a nutshell:
The Best Nightly Routine For Deep, Good Sleep After having a mental and/or physical overdrive at work or school, itâs in your bedroom where you can slow down and focus on what matters the most, and that is sleep. If you have a hard time getting restful sleep regularly, then it pays to create and maintain a nightly routine. By doing so, it puts your body in a relaxed time, allowing you to sleep better and longer. Many, if not most, of the steps in this bedtime routine, are very easy, such as setting an alarm and creating a bedtime playlist.
1. Set an alarm to signal it’s time to prep for bed. As part of your natural sleep-wake cycle, the brain automatically starts winding down a few hours before. Having a bedtime routine can help make the process more effective by training the brain to feel tired when itâs bedtime. First off, decide your sleep- and wake-up times. Itâs crucial to start your bedtime routine at a consistent time each night. Itâll serve as a help signal that you should start preparing for bed. A great way to reduce stress and ease tiredness and muscle tension from your body is to take a shower or bath. Do this one or two hours before bed to help lower your body temperature and promote restful sleep. Body temperature plays an important role in the sleep-wake cycle.
Naturally, a humanâs core temperature drops before nightly sleep. After you dress for bed, itâs time to write in your diary. Journaling has been proved to benefit mental health by reducing stress and helping you remember good ideas before sleeping. And while doing so, you can even have something warm to at least calm your mind, which brings us to the next step in our routine. Now that youâre done (or are still) journaling, drink a warm cup of tea or milk to get you further in the mood for bedtime. If you donât like the taste of tea, drink warm milk, instead, to encourage sleep. Turmeric can taste bitter, so you can create a bedtime concoction by adding milk to your turmeric tea to help sweeten and add flavor to your drink.
Blue light disrupts the bodyâs internal clock or circadian rhythm, keeping you awake even when itâs time to hibernate. Moreover, sleep studies have shown that exposure to large amounts of blue light before bed can lower melatonin levels, leading to sleeplessness and delayed REM sleep. Thus, itâs recommended to turn off screens 30 to 45 minutes before sleep. When it comes to getting a complete night’s rest, itâs always best to draw a clear boundary between sleep and technology. After youâve put away your electronics, itâs time to actively relieve tension in your body. For best results, listen to your bedtime playlist while doing yoga, which brings us to the next step. Listening to bedtime songs can help you let go of mental attachments.
Any music is fine as long as it helps your sleep soundly. Before getting inside the covers, make sure to turn off or lower bright lights. Itâs an ideal temperature for good sleep. Get in your bed and sleep. Be consistent with your routine and once youâve made it into a habit, sleep should come to you as natural as breathing. Doing soothing activities can help you sleep better. Better yet, donât consume caffeine up to 6 hours before bed. – Avoid eating spicy foods within 3 hours of bedtime, as they can cause heartburn, which in turn, impacts your sleep. Try this nightly routine to see if it works for you.
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