It’s crucial to unwind before going to bed. This may be facilitated by a solid nighttime routine, which can also guarantee that you are well-prepared for sleep. In this blog post, SleepA discusses the benefits of having a wind-down routine and provides 7 options for your bedtime routine.
Sleeping and waking up at the same time each day. It’s crucial to unwind before going to bed.
Our circadian rhythm sends powerful signals to make us sleep at night and aware in the morning when we have regular bedtimes and waking times. We effectively cause ourselves jet lag if we dramatically alter our bedtime or wake time.
Avoiding electrical devices and blue light after a certain period
Avoiding electrical devices and blue light after a certain period
Our melatonin synthesis is actively suppressed by blue light, such as that produced by LED gadgets like tablets and cell phones. The hormone that aids in sleep promotion is melatonin. We begin to create melatonin when it is dark outside, which makes us feel tired. In contrast, when bright light expose, our bodies produce less melatonin, which makes us feel more awake and less drowsy.
Having a warm bath or shower
Having a warm bath or shower
A warm bath or shower before bed is a great approach to raise our body temperature artificially. Although it shouldn’t be too hot, the temperature is significant in this situation.
We will begin to cool down as soon as we exit a warm bath or shower, which is similar to what happens right before we go to sleep.
The resultant “condition” may cause us to feel more drowsy and prepared for bed.
Lowering or strategically timing your caffeine use
Caffeine’s half-life is six hours. Because half of the caffeine from your previous cup of tea or coffee would still be in your system six hours later, it might prevent you from falling asleep.
You will feel less awake when it’s time to sleep if you limit the amount of caffeine you consume during the day or stop drinking any caffeinated beverages, such as coffee, tea, or cola, a few hours before bedtime.
stretching or doing yoga
stretching or doing yoga
Before going to sleep, yoga or stretching are also excellent ways to unwind. This is because they aid in relaxing your body and mind before rest. While you may feel physically weary, more demanding exercise might actually have the opposite impact by raising your adrenaline levels and making it more difficult to fall asleep. So just make sure that any activity you do just before night is light.
Journaling
Our brains can digest topics that are on our minds during the day much more easily by journaling. If we don’t set aside time throughout the day to reflect on or record how we are feeling, then when we lay in bed at night, it may be the first opportunity we have had to do that thinking during the day. Unwanted thoughts can cause our brains to get overworked, which can interfere with sleep. It’s wise to write in your diary before bed rather than right before bed so that those ideas aren’t still fresh in your mind when you try to go to sleep.
Listening to a bedtime story
Even though reading is more conventional, depending on the book or reading material you choose and its subject, you might not feel particularly drowsy while doing it, and it might even “activate” your mind. If you discover that your mind is racing with unwelcome ideas, consider lying in bed and listening to a soothing bedtime story. As you may focus on the soothing audio, it can assist in helping you divert your attention away from any thoughts and anxieties.
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