Do you take care of your bedtime routines?
Sleeping is a temporary rest for the body. Our bodies remain busy the whole day. If our body is stable, our mind is busy thinking.
So, there is no rest. Sleeping is the only time when we pet proper rest. Yeah, our mind is still conscious. But we get rest during sleeping.
We all sleep, right? But how many of us are having a proper sleep? The number is few.
Many of us do not have proper sleep. This happens because of our unhealthy habits.
There are some healthy night habits, they are also called healthy sleep habits. These should be followed by us.
We think that sleeping is easy. Just put down the lights and close your eyes.
But no, it is not about just sleeping. It is about better sleep, a proper.
A night of proper sleep is necessary for health. It keeps us healthy. So, do not neglect it.
You will be amazed to know that some few changes in your daily habits can give you 7-8 hours of sound sleep. Yes, you read it right. It happens.
So, to not waste your time, let’s know about some healthy bedtime routines or night habits to have a proper sleep.
Why Are Bedtime Routines Important for Better Sleep?
One-third of Americans regularly don’t get enough sleep, according to a study from the Center for Disease Control and Prevention (CDC).
Additionally, they advised adults between the ages of 18 and 60 to get at least 7 hours of sleep every night in order to maintain optimum health and wellbeing.
The risk of acquiring chronic illnesses including obesity, diabetes, high blood pressure, heart disease, stroke, and persistent mental anguish is higher in those who sleep fewer than seven hours each day.
Do you fall into this category?
If you live this way, creating a bedtime routine is one of the easiest things you can do to improve your sleep.
Creating bedtime routines is a straightforward lifestyle modification that may aid in relaxing your body and mind before sleeping.
Every night, between 30 and 60 minutes before going to bed, a number of activities need to be completed.
These habits may vary from person to person. They entail unwinding pursuits like taking a warm bath, reading, journaling, or meditating.
A new habit requires time to develop. Bedtime routines create habits that aid our brains in recognizing when it is time to sleep, just like any other routine.
Your brain learns to associate those actions with sleep by executing them in the same order every night.
Bedtime routines also play an important role in reducing late-night stress and anxiety.
What Is a Good Bedtime Routine For Adults?
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Ready to dream up your ideal bedtime routine? Try these 8 ideas.
1. Decide on a Set Bedtime.
As part of your natural sleep-wake cycle, your brain starts winding down for sleep a few hours before bedtime.
You can use your bedtime routine to make that process more effective. First, decide on your bed- and wake-up times, and stick to them every day.
Following a consistent sleep, routine helps train your brain to naturally feel tired when it’s bedtime.
Next, schedule a time to begin your bedtime routine every night, anywhere between 30 minutes to 2 hours before bed. Set an alarm if you need to.
1) Eat a healthy diet
Diet is an important thing in life. Our whole body system is dependent on it.
So, we should select our diet carefully. It is important for our body.
At night, we should eat something light and healthy. Because a healthy meal is easy to digest.
If you eat something unhealthy and heavy, it will take time to digest, it may occur problems in your stomach. Which will disturb your sleep.
You should eat something healthy which does not cause any disturbance in your body. Sugar level, blood pressure, everything should be controlled at night.
So, try to have a light meal at night. And make sure, you eat your meal two hours before sleeping.
Because the food needs time to get digested. If you sleep immediately after having a meal, it won’t be digested completely.
So, remember about these healthy habits. Drink enough water. Avoid spicy food.
2) Limit your caffeine
This is an important healthy night habit for better sleep. You have to limit your caffeine drinks in a day.
We all take caffeine. We know that caffeine refreshes us. It boosts our energy.
Caffeine removes our sleepiness. We drink it to feel energetic.
Drink it at night. But make sure you drink it at least 5-6 hours before sleeping. Because the effect of caffeine lasts for 5-6 hours.
So, if you drink caffeine or eat something that contains caffeine about 2-3 hours before your sleeping time, it may ruin your beauty sleep.
That’s why you need to limit your caffeine in a day. Do not have coffee or tea in the evening. It will be a healthy night habit.
Everything needs care in the world. Without care, things get rotten. So, why are we careless about ourselves?
We do not take care of ourselves. We do not follow any skincare routine. Our hair is damaged because of lacking care.
Is it very difficult to take some time for us in a whole day? No, right?
So, take some self-care at night. You will feel fresh.
You need not do too many things.
- Just wash your face with your regular face wash. Twice or thrice a week, apply some face pack on your face.
- You may think that all this skin care is needed just for women. No, this skin care is needed for men also.
- You can take a shower at night before sleeping. It is also a healthy night habit.
- Try to shower with warm water. The shower takes away all your dirt, sweat, and tiredness. It helps to keep your body fresh at night.
- You can read some books. Just shut down all electronics at least one hour before sleeping.
- You can spend some time with your family. You can spend some time with your partner. These are also one kind of self-care.
Self-care is necessary as a healthy night habit. Try not to skip it.
4) Stretch for sometime
It is also one of the healthy night habits. It calms your nerves.
Stretching means practicing some light exercise that activates your whole body.
One should do stretches. Because it gives your body relaxation. You will feel light after doing stretches.
Stretches help you to get better sleep. It helps you to let go of the stress of the whole day which is good for the mind. You need a fresh mind to sleep better.
Do some simple stretches like child pose, neck stretches, bear hug, leg-up-the-walls pose, etc. these stretches are very helpful.
You should do stretches to keep your body fit. It makes flexible your muscle. So keep this habit in your healthy sleep habits.
5) Make a consistent time
Try to sleep at the same time regularly. It is one of the healthy night habits.
Stay consistent about the time. It helps you to have a better sleep.
If you sleep at the same time regularly, it becomes a part of your daily routine.
And your body is habituated to this habit. Not only sleep but also wake up in the morning at the same time. It is also necessary for good sleep.
Maintain this consistently. When you follow a schedule, your body takes it as a setup. So it is easy to maintain.
Maintaining time is very important for everything. So, why don’t you do the same with your sleep?
So, go to sleep at the same time regularly and get healthy sleep.
6) Clean Your Room
Cleaning your room before sleeping is a healthy sleep habit. When you do this, you get a good vibe.
Cleanliness is important. Everyone should keep clean to their surroundings. So, you also do the same.
Some people sleep with the mess. But believe it or not, it affects your sleep.
If you do not want to believe it, then clean your room one day and sleep. You will acknowledge the difference.
The cleanliness of your room gives you a refreshing feeling. Clean the surrounding mess before sleep.
Just think, when you sleep in a new washed bed shit, how do you feel? You feel great, right?
The same thing will happen when you will clean your room. When you will see a clean room, your mood will be boosted.
It is also good to calm your nerves. So before sleeping, clean your room. And one thing, make up your bed also.
7) Set the light
Set up of the light is important. Because light affects our sleep.
Set up of light varies from person to person. Some people like to sleep in pure darkness. On the other hand, some want semi-darkness at night.
Both are correct. So, you do what you like.
If you are comfortable with darkness, then put off all the lights in your room. If you want semi-darkness, then set some dim lights in your room.
8) No scrolling
You should keep away your phone while you are planning to sleep. But many of us keep scrolling our phones immediately before sleeping.
It is not a healthy sleep habit. You need to keep the phone away for better sleep.
When you scroll the phone or laptop at night, the blue light harms your eyes. It may result in a big issue.
So, avoid doing this. Usually, people scroll phones lying on the bed before sleeping. Stop doing this.
By doing this, you are just harming your body. It is very dangerous. It may ruin your sleep.
The blue light causes disturbance in your sleep at night. Complete all your work on your phone or laptop at least one hour before sleeping. It will gift you proper sleep.