Effective Bedtime Routine To Help You Sleep Better
Creating a bedtime routine is one of the smartest things you can do for yourself. After the stress and mental overdrive, a bedtime routine can help you slow down to relax.
The interesting thing about a bedtime routine is that it is designed for you. Creating a bedtime routine puts your body in a relaxed state. By the time you’re finished, your body should feel relaxed and ready for bed.
Our routine is just to serve as an inspiration to create yours. You don’t have to follow everything, just pick what’s convenient for you. The most important thing is that you create a routine that helps you feel relaxed.
BEDTIME ROUTINES SUGGESTIONS
SET A BEDTIME ALARM
Having an alarm that reminds you it’s time to sleep helps you keep your activities in check. You can set an alarm on your phone using the iPhone timer or Android mobile app. This would make your bedtime consistent each night.
EAT A LIGHT AND HEALTHY MEAL BEFORE BEDTIME
It is important that you watch what you eat before bedtime because what you eat has a way of affecting your sleep. Heavy food that is spicy or fatty is tougher for the stomach to digest than lighter ones (like fruits or whole grains). And indigestion before bedtime makes it harder for your body to relax and drift off to sleep. It is recommended to eat a heavy breakfast and a lighter dinner.
TAKE A SHOWER
Taking a shower, one or two hours before bedtime has a way of keeping you calm, it also lowers your body temperature and helps you sleep better.
TURN OFF ELECTRONIC DEVICES BEFORE YOU SLEEP
I know you want to relax and catch up with what’s happening on social media but you have to have some guidelines. Screens from TVs, smartphones and laptops emit blue light that stimulates the body’s internal clock (circadian rhythm), keeping you buzzing long after it’s time to hibernate for the night.
It’s recommended to shut off screens 30 to 45 minutes before sleep. When it comes to getting a full night’s rest, there’s a thin line between sleep and technology. You can always binge-watch your Netflix series and catch up on Instagram later.
CREATING A TO-DO LIST
Creating a to-do list prevents the mind from worrying about tomorrow’s tasks. Writing a to-do list during bedtime helps to release anxiety and organizes your future responsibilities. When morning comes, you already have an idea of how your day will look like.
WRITE DOWN IN A JOURNAL
Writing is very therapeutic; it can help you calm down and keep you relaxed by reducing stress and helping you remember good ideas before sleep. You don’t need to write a whole book, but you can address the thoughts and emotions that you’ve been holding on to.
RELAX YOUR MUSCLES WITH A YOGA SESSION
Having a yoga session before you sleep is a stress reliever. It will decelerate your mind and body, relieve tension and help you sleep better.
CREATE A BEDTIME PLAYLIST
Music is very therapeutic. Psychology studies have shown that listening to music can help encourage sleep and improve sleep quality. You can create a playlist for your bedtime, whatever genre you are comfortable with but classical music, jazz and R&B can give you a calm atmosphere.
CREATE A HEALTHY AND SERENE AURA WITH AROMATHERAPY CANDLES OR DIFFUSERS
Aromatherapy candles and diffusers can help reduce stress and promote good sleep. You can try collections like Grapefruit & Mimosa, Hibiscus, Apple Blossom, Orris & Ylang Ylang, Joyous, Heavenly and so much more (click for more).
Your bedtime routine can be between 30 -60 minutes. This will give you enough time to unwind without feeling rushed. The aim is to build consistency, which will help prepare your body for sleep and encourage productivity the next day.
When you have a bedtime routine it can help improve your mood, reduce tension and keep you organized.
Creating a bedtime routine can help you unwind and close the day. Once you are relaxed and ready for bed, climb into your comfy pocket spring mattress with your therapeutic pillow and comfortably find your way into dreamland.