Having a regular bedtime routine will help improve your sleep. You can combine many of the following suggestions into a routine that fits in with your lifestyle.
Turn Off Your Electronics
The LED screens in many of today’s flat TVs and cell phones produce blue light, which is proven to stimulate the receptors in your eyes and prevent your body from releasing melatonin, the hormone that helps you sleep. If you must use your phone at night (if you use it for reading, for example), there are apps that reduce the amount of blue light your phone emits.
Checking work data and emails at bedtime can create added stress, so stay away from them before bed!
You can add some meditation or yoga to your evening routine. This will help your body and mind to relax, which is more conducive to sleep.
Many people find it helpful to read before bed. Some people will say your bed should be reserved only for sleep and intimacy, but sometimes that’s just not realistic. If you like to relax by reading a book, by all means, add it to your nightly routine.
Listen to Music
How many times do you listen to music just for pleasure? Soft, calming music can help quiet your mind so you can get a good night’s sleep. Guided meditations are also an excellent way to still your mind.
Write Down Reminders for the Next Day
This will help you put things out of your mind for a while, knowing that you have a reminder for the next day.
Have a Drink or Light Snack
Eating a heavy meal before bed can disrupt your sleep and cause weight gain. But a light snack or a cup of tea can help, especially if you tend to get hungry before bed.
Reduce Your Body Temperature
Most people sleep better if their body and environment are slightly cool. Turn on an overhead fan or open the windows if the weather is cool enough.
Don’t Spend Hours Trying to Sleep
If you go to bed and are still awake after 30 minutes, get up and go into another room for a while. Keep the lights dim and read or relax for 15 minutes before going back to bed. You may need to try this a few times before you’re sleepy enough.
Setting up a nightly routine and sticking to it is essential to getting a good night’s rest.