Having quality sleep every night improves productivity, mood, and immunity, among others. However, most people struggle to catch sleep and even end up developing sleep disorders like insomnia. The inability to enjoy quality sleep is mainly because of not paying attention to some very simple bedtime practices. And that’s what we are here to address.
So, ladies and gentlemen, shall we?
- Try these Bedtime Practices everyday for a Good Night’s Rest
- 1. Create a Calming Pre-Sleep Routine
- 2. Set a Specific Time to go to Bed
- 3. Avoid Napping
- 4. Eat Light Meals in the Evening
- 5. Check Fluid Intake
- 6. Avoid Alcohol, Nicotine, and Caffeine
- 7. Consider going to Bed when you are really tired
- 8. Create a Sleep-inducing Environment
- 9. Control your Worries
- 10. Exercise at the Right Time
- Summary: Best Bedtime Practices for A Good Night’s Sleep
Try these Bedtime Practices everyday for a Good Night’s Rest
1. Create a Calming Pre-Sleep Routine
An hour before you go to bed, make sure you do an activity that prepares you for a good night’s sleep. You can take a bath because this makes your body temperature fall slightly. And the rise then the fall in body temperature has been proven to promote drowsiness.
You can also read a bedtime story for adults. This will naturally put you in the mood to sleep. Watching television or listening to bedtime music is another incredible pre-sleep routine you should be keen to try out. Plus, you can say a bedtime prayer as this will make you feel closer to your creator and more secure at night.
Doing bedtime yoga is also recommended. It is a relaxation exercise that releases tension and soothes the entire body. It also gets rid of pain in the joints and muscles; thereby, making sure your attention is not captured by the painful areas while in bed.
2. Set a Specific Time to go to Bed
You should not just set a specific time to go to bed but also you should be keen to wake up at a particular time every day. Some people call this “internal clock”. Well, setting an internal clock will help you wake up rejuvenated every day.
Ideally, you should make sure your sleep duration is at least 7 hours. A 7- to 8-hour sleep for adults gives a more restful night, which means waking up energized and ready to face the day.
Going to bed and waking up at a particular time should also be practiced on weekends and not just weekdays. You see; if you oversleep during the weekend, you are likely to drag getting out of bed on Monday. Moreover, you will feel tired throughout the day, and this might negatively affect your productivity.
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3. Avoid Napping
If you struggle to fall asleep at night, napping might be one of the culprits. You should, therefore, avoid it at all costs. But if you cannot avoid napping, do it right.
Napping the right way involves doing it before 5 p.m. Also, you should nap for no more than an hour as prolonged napping can decrease sleep drive.
4. Eat Light Meals in the Evening
Eating large or heavy meals 2 hours before bedtime is highly discouraged. These meals will leave you stuffed up, and, therefore, make you uncomfortable. Discomfort can interfere with your sleep, which is not a good thing.
Going to bed hungry is also not recommended as this too can cause all sorts of discomforts. For this reason, focus on eating light meals every evening. And, if you are craving for something heavy then try to have it at least 3 hours before bedtime.
Should you get hungry at night, take dairy foods and carbohydrates since they will not disrupt your sleep.
5. Check Fluid Intake
Drinking too much fluid, especially close to bedtime can force you to make several trips to the bathroom in the middle of the night. Similarly, taking less fluid before going to bed will make you wake up the next morning feeling thirsty.
As such, make sure you balance the amount of fluid you take.
6. Avoid Alcohol, Nicotine, and Caffeine
Caffeine and nicotine have a stimulating effect that tends to take hours to wear off. They will, therefore, affect your sleep quality. Alcohol, on the other hand, may induce sleep, so why is it discouraged?
The thing is; alcohol can interfere with sleep later in the night. And, for this reason, it is best if you leave it alone, especially, when you are about to go to bed.
7. Consider going to Bed when you are really tired
Nothing is as frustrating as getting to bed to sleep but 30 minutes later and your eyes are still wide open. Before you know it, your mind starts to wander; making sleep even harder to catch.
To avoid all these, make sure you go to bed when you are very tired. Doing this will help you fall asleep as fast as possible. You will enjoy quality sleep and wake up active the next morning.
8. Create a Sleep-inducing Environment
Perhaps, this is the tip we could have started with. Well, a sleep-inducing environment is one that is cool, quiet, and dark. Such an environment definitely promotes quality sleep. According to harvard.edu, bats normally enjoy their daytime sleep in caves because it is a dark and quiet environment.
Although most of us detest these creepy creatures, we bet there is something to learn from them after all.
Look for heavy sun-blocking curtains as well as an eye mask to help keep light at bay. Light is a powerful weapon that knows how to communicate with the brain. Immediately the brain feels it, it will wake up and try to be active. Therefore, make sure little to no light finds its way into your bedroom.
Moreover, keep your room well ventilated and temperatures between 60 and 75 degrees Fahrenheit. You should also be keen to invest in comfortable pillows and mattresses. You see; pillows and mattresses that are uncomfortable will not just wreak havoc on your sleep quality but also can make you wake up with backaches, neck pains, and other complications.
9. Control your Worries
Apart from avoiding stimulating activities like doing work, make sure all your worries are under control before going to bed. Studies show that psychologically and physically stressful activities can make the body secrete hormone cortisol.
This is the stress hormone associated with increased alertness. That being said, if you want to discuss an emotional issue or have something worrying you, it is good to write it down, place it next to the bedside lamp, and then check it out tomorrow.
10. Exercise at the Right Time
While regular physical activity improves sleep, you should consider not doing it close to bedtime. Just like physically and psychologically stressful activities, exercise makes the body secrete the hormone cortisol. So, if you happen to exercise close to bedtime, you may struggle to fall asleep.
With that said, the right time to exercise is at least 3 hours before bedtime.
Well, that wraps up our list of the 10 simple bedtime practices you should make a habit.
Now, let’s check the summary to remind ourselves what we have just learned.
Summary: Best Bedtime Practices for A Good Night’s Sleep
Sleep is very essential yet one of the most overlooked activities. The above bedtime practices will help you have a goodnight’s sleep every time you go to bed.
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