Do you go to sleep yet still wake up not feeling refreshed and ready to start your day? Oftentimes we wake up feeling this way because we didn’t take the proper time to gradually relax, release our tension, and clear our minds. This can cause disruption throughout the night, such as tension which could cause discomfort, tossing around thinking about all the things you have to do tomorrow, or just not being able to sleep at all. To avoid this, there are several things you can add to your evening routine to get ready for a good night’s sleep.
Put Away All Electronic Devices 30 Minutes Before
Putting away these devices will not only take away the distraction of social media or work, but it will also reduce your light exposure because of your device’s screen. Many electronic devices have a blue light filter that will help signal to the brain that it’s time to relax, which might be helpful to set a little while before you put them away.
No Caffeine 6hrs Before Bed
I am ashamed to admit that I often drink coffee till late at night, but did you know the effects of that coffee (the caffeine part) can remain in your system for up to 6–8 hours! Why not do what I do and swap that evening coffee for a decaffeinated one and get a much better night’s sleep.
Create Your to-do List
Write down what you have to do tomorrow before you go to sleep. This will prevent you from staying up worrying about all you have to do the next day. Once it’s written down, you no longer have to worry about it, and you can rest peacefully without feeling the weight of what should be or should’ve been done.
Time Those Naps
Daytime naps can be both bad for you and good! When you nap for 30+ mins you could be confusing your internal clock, but naps under -30mins are said to enhance daytime brain function and make you much more alert and productive.
Read a Book
Although it might not seem like an ideal way to calm your mind, reading is a great way to relax. What you take in before you sleep is often what you will wake up with the next morning. So reading a good book that is enjoyable and calming will not only set the mood for better sleep but the next day as well.
Change Bedsheets Regualy
Studies have shown changing your bedsheets at least once a week can dramatically improve the quality of your sleep. I mean, who doesn’t like getting into a nice clean bed with that fresh duvet cover that smells of autumn spring? (or whatever flavour of fabric softener you use).
Partake in Light Yoga
Stretching out any tension in your body from a long day of work can prevent discomfort throughout the night. Significant tension that is not released can lead to cramps, which would put a hold on your sleep and most likely make it even harder for you to get back to sleep. There are a lot of stretches that relieve unneeded tension and that help the body feel more ready to rest.
Turn Down the Heat
When your body temperature lowers, you fall asleep faster. You can snuggle up under warm blankets without becoming uncomfortable because it’s too warm. Melatonin, the hormone that aids sleep, is more efficiently produced and released in a cooler room so you can fall asleep and stay asleep throughout the night.
Increase Your Sunlight Intake
Have you ever heard of your circadian rhythm? Circadian rhythms are 24-hour cycles that are part of the body’s internal clock. It is constantly running in the background to carry out essential functions your body needs and the more sunlight you get the healthier this Circadian rhythm will be!
No Liquids 2hrs Before Bed
It doesn’t matter if it is coffee, warm milk or even just plain old water, try to not drink any fluids one to two hours before going to bed because this can cause excessive urination and that definitely affects sleep quality.
Your sleep affects your daily life, so setting a wind-down routine to aid your sleep is one of the most beneficial things you could do for yourself. Not only will better sleep benefit you physically by preventing fatigue, but it also benefits you mentally. With better sleep comes more motivation, less brain fog, and a better outlook on life. Take the time to figure out what works best in regards to getting the best sleep. Your mind and body will thank you for it.