Having a healthy bed time routine is complicated. Sleep is often easily perturbed by many things. In fact, sleep can be affected by little things such as hormonal changes, stress and even change in your daily habits. However, the good new is that in mild cases, you can help fix that, by adopting a good bedtime routine.
Moreover, these tips are not only to help you sleep better, but also to watch over your health. In fact, research shows that the damages of not getting enough ‘good sleep’ has harmful consequences on your well-being on the long run. According to research, ”if you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.”
Create A Sleeping Schedule
In order to avoid the consequences of constant bad sleeping habits, the first thing you should change is your sleeping schedule. It is absolutely crucial to allow your body to get used to the right sleeping schedule, in order for your brain to process it. The best way to do so is to gradually adopt a regular sleeping hour, and try to stick to it no matter what. In order to do that, you must resort to changing your ”before bed habits” so it makes it easier to fall asleep.
First, unplug. Yes, it’s hard to resist checking social media before bed, but instead, you can read a book. The activity of reading helps calm the mind, and get it ready for bed. And, second, take a hot shower around two hours before bed, as heat is been proved to facilitate sleep.
Keep A Diary
If somehow you miraculously finish all the books you wanted to read, or you just don’t want to do anymore reading, try to replace this activity with writing. Keeping a daily diary not only helps your body prepare to relax, but it also keeps you positive. Write fiction, or write about your day. Gratitude is a powerful tool to drive away unnecessary stress and anxiety, and it’s more important now due to the current circumstances.
Meditation is key to be able to control your thoughts and calm your mind. Many people who suffer from insomnia, report back that it’s because they can’t turn off the switch before bed. I get it! The mind is actually more powerful than we think, and it’s mostly triggered when we are trying to fall asleep. Doing few meditation exercises before bed constantly, will definitely help you block unwanted thoughts, and therefore, get the rest you need which should be between 7-8 hours for adults.
Put Soothing Music On
While meditating, you can put some soothing music on. Listening to the sound of rain, or waves breaking on the shore have immediate relaxing effects. According to the National Sleep Organization, natural sounds ”have a direct effect on the parasympathetic nervous system, which helps your body relax and prepare for sleep.” So, forget counting sheep, and try this effective method to build a good bedtime routine.
Prepare Tasks For Tomorrow
Another way to build a good bedtime routine, is to be positively ready for tomorrow. Wether you have to work from home, attend online classes, or simply clean the house. In fact, preparing a list before bed, will simulate a feeling of ”power and control” in you, and you will slightly be more excited about the next day. This, will help you rest better. Furthermore, it’s important to signal than sleeping well doesn’t mean sleeping many hours. You could sleep 9 hours a day, and still feel tired. That’s because there is a thin line between shallow sleep, and deep sleep.
Drink water more often, during the day and especially, before bed. It’s normal that you get dehydrated when you sleep, especially if u had less than the recommended amount of water during the day (1,5 liters.) In addition to watching your nutrition habits, such as avoiding to eat carbohydrates right before bed, drinking enough water will help the body to rid itself of unwanted toxins, and get you a better night sleep.