The Importance of a Bedtime Routine for a Better Sleep
Are you looking for ways to improve your sleep this year? Sleep is essential to our overall health, so if getting a peaceful night sleep is something you struggle with, you should work to improve it.
A nighttime routine can help. Keep reading for some night time activities that you can use to create a night routine checklist that works for you. Get great rest this year with some of these tips and tricks.
Keep it Consistent
A great way to get on a sleep schedule is to make sure you are going to bed and waking up the same time every day of the week. You should also try to get around seven to eight hours of sleep per night. This helps your body get into a natural rhythm that can both help you fall asleep and wake up a bit easier.
Trying to get to bed at a consistent time may be difficult at first, as sleep can sometimes be a mental battle. For this reason, it's important that your brain gets associated with getting into bed and getting sleepy. If you're having trouble falling asleep, you may think that the last thing you should do is get up.
However, laying awake in bed for long periods of time attempting to sleep may not be the best habit to fall into. If you've been lying awake for 20 minutes or more, it may actually be harder for you to fall asleep. Instead, get out of bed and try to do something relaxing like reading, writing, or listening to calming music.
Work to keep your eyes off the clock, as this can add to the frustration of not being able to sleep.
Consider Your Diet
What you eat and drink can affect your sleep cycle, so it's important to have a healthy diet and to cut out excess sugar.
While having a calming cup of camomile tea can help to calm the system before bed, caffeinated teas and coffee should be avoided well before bedtime. Both caffeine and nicotine can wake up the nervous system, making it difficult to fall asleep, so you should avoid them both at least four hours before bedtime. Substitute them with a calming tea or a glass of water to avoid staying up too late.
While a midday nap might sound like a good idea after a long workday, it can throw off your sleep cycle. To get better sleep, you need to train your body to only sleep during your set sleep schedule. If you find that you cannot avoid taking a nap after an especially tiring day, try to make sure your nap is under an hour long.
Reducing the time you sleep during a nap can help you avoid spending too much time in a deep sleep. However, eliminating napping completely is the best way to get on a steady sleep schedule.
Make a Bedtime Routine and Stick to It
Did you have a sleep routine as a child? Like children, adults can benefit from a regular sleep routine. This can be a great way to train your body and mind that it's time to wind down for the night.
Start your sleep routine about 30 minutes or an hour before bedtime. This will give your mind and body ample time to settle down so that you can sink into a restful night of sleep. A great idea for a bedtime routine is to take a warm bath before bed.
Limit the number of devices, screens, and electronics that you are using at night to avoid blue lights. These lights can alter your circadian rhythms which can make it difficult to sleep due to high light exposure. Blue lights can actually stimulate your brain, similarly to the rising sun.
Avoid scrolling on your smartphone or watching television before bed. Blue lights can actually stimulate your brain, similarly to the rising sun. Trade these activities with a more calming one, such as journaling.
This is a great way to clear your mind, which is great if overthinking is often the result of a bad night of sleep. If you have a busy day, it can be difficult to face silence and your mind may begin being overwhelmed with thoughts. When our thoughts race, it can cause us anxiety which can affect our ability to fall asleep.
Journaling is a great way to combat this issue. You can write down your thoughts, concerns, or worries to clear your mind at night. After writing in your journal, put it in a place where you can't see it, such as in your nightstand drawer. Additionally, if you find yourself up at night with worries, you can get up out of bed and write any additional concerns in your nighttime journal.
Make a Night Routine Checklist to Improve Your Sleep Cycle This Year
If you're hoping to improve your quality of sleep this year to improve your overall health, consider creating your own night routine checklist with the following ideas. Give your body the rest it needs to be the best you can be. Get in a routine to train your mind and body that it's time for rest.
Another great way to get great sleep is to make sure your bed is comfortable. Head to our site to shop silk bed accessories, such as pillowcases, face masks, and more that can help you improve the comfort of your bed, and in turn, the quality of your sleep.