Sleep plays a vital part in our overall health and well-being. Health experts thus advise us to get at least 6 hours of good quality sleep every night. Although natural to some, sleep is particularly elusive for many people, forcing them to turn to sleep aids and meds to get some sleep. Creating a sleep-friendly environment and following a healthy nighttime routine can help solve some of these issues. Below are a few tips on creating and maintaining a good nighttime routine.
1. Stick To The Set Bedtime
Make an effort to go to bed and wake up at approximately the same time every day. This will help strengthen the circadian rhythm, making it easier to sleep and wake up feeling refreshed. If unable to sleep within 15 minutes, get out of bed and try engaging in calming activities. Yoga, deep breathing exercises, and listening to relaxing music can help.
2. Get As Much Sleep As Possible At Night
The trick to sleeping well daily is ensuring you get enough good quality sleep each night. A rough night can make it harder to rest well the next night, a reason you want to keep distractions to the minimum. While you may know this already, doctors recommend getting between 6 and 8 hours of sleep every day for the best results.
3. Create A Sleep Routine/Ritual
A bedtime ritual is one of the best ways to train your body and mind to wind down and sleep. This, however, means engaging in the same relaxing activities every night. This can be anything from dimming the lights,
A bedtime ritual is one of the best ways to train your body and mind to wind down and sleep. This, however, means engaging in the same relaxing activities every night. This can be anything from dimming the lights, listening to relaxing music (at a low volume), yoga, or even taking a warm shower just before bed. Avoid engaging in activities that would stimulate the mind, i.e., watching tv, checking bills, etc.
4. Keep An Eye On Your Eating And Drinking Habits
According to experts, it would be best to have dinner 2-3 hours before bedtime. This allows the food to be digested before hitting the blankets and reduces the risk of discomfort from going to bed on a full stomach. You also do not want to drink alcohol or caffeine minutes before bed. Going to bed on an empty stomach would be a terrible idea, too – try light snacks instead.
5. Create A Sleep-Friendly Bedroom
The condition and state of your bedroom can make or break your sleep quality. When furnishing mid-century modern spaces you will want to find good quality furniture. A quiet, dark, and cool bedroom creates the ideal sleep environment. You might also want to invest. You might also want to invest in comfortable beds to promote sleep. Be sure to use the bedroom exclusively for sleep and sex. Any other activities need to be done elsewhere. Be sure to use the bedroom exclusively for sleep and sex. Any other activities need to be done elsewhere.
Regular exercise is crucial in keeping your body in check and your sleep patterns. By promoting increased blood circulation, it will be easier for your body to release enough sleep hormones when required.
7. Keep Stress In Check
Excess stress is not only bad for your health but also affects your sleep quality. This is one of the reasons why sleep experts recommend engaging in relaxing activities before going to bed. Yoga, a warm bath, and deep breathing exercises might help keep stress at bay.