What is your nighttime routine? Tell us if it is not scrolling your phone for hours. Well, gadgets have become an integral part of our lives, it is our only, or say, chosen source of entertainment.
But what good does it do when it ruins your nighttime routine? According to new studies, adults should receive seven to nine hours of sleep per night. Sleep is crucial for optimal health, and a lack of sleep can cause irritation, difficulty concentrating, and poor work performance.
Developing and sticking to a consistent nighttime routine will assist you in getting the sleep you require to feel relaxed and attentive the next day. This may be easier said than done, especially if you are active on your days off, but following sleep hygiene guidelines can help you establish a bedtime routine and improve your sleep patterns.
Creating a morning and night routine that allows you to sleep well every night can improve your mood and cognitive abilities. Furthermore, it can make you feel more confident, work better, and have a higher libido.
So, now that you know the importance of a nighttime routine, you might as well start following one. Here are a few tips that can help you create a healthy nighttime routine.
Tips for a healthy night-time routine
The following are some suggestions for a healthy nighttime routine to guarantee a good night’s sleep:
Stick to a consistent sleep schedule
Every night, try to go to bed and wake up around the same time. No doubt, this can be difficult, particularly on weekends when people tend to stay up later. However, establishing regular times to sleep each night is a crucial first step toward making your body automatically recognize when it’s time to unwind.
Avoid drinking caffeine
Caffeine is a stimulant that causes brief feelings of alertness, which might disrupt your sleep pattern. Caffeine’s effects normally peak about 30 minutes after consumption. However, the effect can stretch for 8-12 hours if caffeine doesn’t suit you.
Set aside an hour before going to bed to unwind
Developing techniques for releasing stress, such as practising yoga before bed, meditation, or a warm bath in the evening, can make it easier for you to go asleep. The key is to avoid anything too stimulating.
Drink some chamomile tea
Chamomile tea is high in apigenin, an antioxidant that attaches to receptors in your brain that reduce anxiety and make you sleepy.
Keep a journal (and post-it notes near your bed)
As tension and anxiety might keep you awake, writing down whatever is bothering you before bed will help you get it off your mind. If you have trouble sleeping because thoughts spring into your head, keep some post-its and a pen near your bed to swiftly jot them down.
Make certain that your room is sleep-friendly
Your bedroom should be cool but not cold, with a firm mattress and soft bedding. Calmer bedroom colours, such as blue and white, have also been demonstrated to increase sleep quality.
Avoid sleeping with your phone in your room.
Most individuals are distracted by their phones; it is simply too tempting to check late at night. However, the blue light keeps you awake; instead, acquire an alarm clock and store your phone outside your bed at night.
Avoid eating heavy meals a few hours before going to bed
Overeating or consuming heavy meals within a few hours of going to bed can all have an impact on your sleep quality. Try to eat dinner early and light snacks, such as buttered toast or a banana, if you are hungry.
Reduce your screen time
Sleep studies have shown that exposure to high amounts of blue light emitted by electronic devices with screens, such as cellphones, tablets, laptop computers, and televisions can suppress the production of melatonin, the sleep hormone, making it more difficult to fall asleep. According to recent research, utilising screen devices for two hours or more in the evening can have an impact on your sleep.
Closing thoughts
Now you know having a decent nighttime routine is crucial to get adequate sleep each night. This practice could include minimising what you eat and drink close to bedtime and turning out the lights. However, if you continue to have difficulty falling and staying asleep, consult a healthcare specialist as it may be because of an underlying health issue.
