A good bedtime routine can make a huge difference in the quality of your sleep. Not only does it help you wind down from the day’s stresses, but it also signals to your body and mind that it’s time to rest. However, it can be difficult to find something that works for you. So if you’re looking for ways to unwind after a stressful day, and finally fix your sleeping schedule — keep on reading. Here are some of our favorite tips to signal your brain that it’s time to go to sleep.
Relax first
Starting to unwind at least an hour prior to bedtime is key. There are so many ways in which you can relax — whether it’s through yoga, a nice bath, or reading a book. To stop your brain from being prompted to stay awake, engage in a calm activity that doesn’t call for much stimulation. Drink a cup of tea (make sure it’s decaf), get comfortable, and give your mind and body a moment to rest.
Set the mood
Making your bedroom calm can help you inform your brain that it is time to go to bed. That means that you have to set the mood so that your brain knows that it’s finally time to unwind from the day. Use dim lighting or candles to create a relaxing ambiance as well as turn off any bright lights or electronics. Make sure the space is calm, cool, and cozy.
Put away electronic devices
Blue light, which is emitted by electronics like smartphones and laptops, can prevent your body from producing melatonin, a hormone that controls sleep. Put away your electronic gadgets at least an hour before bedtime to encourage better sleep.
Develop a relaxation technique
You can unwind and go to sleep more easily if you come up with your own relaxation technique. Try doing some deep breathing exercises or meditation. Concentrate on relaxing your muscles and getting any tense thoughts out of your head. Make sure you try out a few different relaxation methods to see which one suits you the most.
Stay away from alcohol and caffeine
Alcohol and caffeine both affect how well you sleep. Limit your alcohol consumption and stay away from any caffeinated beverages after noon, such as coke or coffee. Although alcohol may make you feel drowsy at first, it can interfere with your sleep patterns later in the night.
Maintain a regular sleeping routine.
Maintaining a regular sleep pattern can help in balancing your body’s natural sleep-wake cycle. Even on weekends, try to keep your bedtime and wake-up times consistent. I guarantee you — you will find it easier to fall asleep and feel more rested once you wake up. Even if that means waking up early on Sundays.
Invest in a comfortable mattress and pillows
How can you expect to get a good night’s sleep if you don’t have a comfortable mattress and/or pillow? We love to spend our money on things such as food, clothing, vacations, and makeup. However, have you ever considered that you spend eight hours of your day in your bed? To make this time as enjoyable as possible, make sure you invest in a mattress that offers enough support and comfort.
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