Everyone wants a good night’s sleep. It helps us recharge, refresh and be productive the next day. But if you find yourself tossing and turning, unable to drift off into slumber, it may be time to create a soothing night-time routine for better sleep.
In this blog post, I’ll discuss 7 strategies for crafting the perfect sleep-inducing routine so that you can finally get the restful sleep your body needs.
- Stick to a sleep schedule
Having a regular sleep schedule is one of the most important steps in establishing a healthy night-time routine. Try to go to bed and wake up at the same time every day, regardless of what day it is or if you’re on vacation. This helps establish your body’s natural circadian rhythm, making it easier to fall asleep when the time comes.
- Exercise during the day
Did you know that getting in a good workout during the day can help you sleep better at night? It’s true! Exercise releases endorphins that not only boost your mood, but also help regulate your body’s sleep-wake cycle.
So, if you’re someone who struggles with getting a good night’s rest, incorporating a daily exercise routine could be just what you need. Not only will you feel better physically, but you’ll also enjoy the added bonus of a more restful night’s sleep.
- Avoid caffeine in the afternoon & evening
If you’re someone who enjoys a nice cup of coffee or tea in the afternoon, it may be time to reconsider your habits. Avoiding caffeine in the latter half of the day can actually lead to a better night’s sleep. Why?
Caffeine is a stimulant that will interfere with your body’s natural sleep cycle, keeping you awake and alert when your body should be winding down. So if you’re struggling with insomnia or restless nights, consider skipping that midday latte and opting for a decaf alternative instead.
- Create a comfortable sleep environment
Creating a comfortable sleep environment is important for getting the restful sleep you need. Make sure your bedroom is dark, quiet, and free from distractions like screens or bright lights.
Also, adjust the temperature to a level that’s comfortable for you – too cold or hot can make it difficult to fall asleep. The ideal room temperature for sleep is between 60-67 degrees Fahrenheit.
Investing in a quality mattress can make a huge difference in your quality of sleep. If you find yourself tossing and turning throughout the night, you should consider getting a new mattress. Even just replacing your pillows with more comfortable alternatives can make a difference!
- Limit screen time before bedtime
Do you ever find yourself scrolling through your phone or watching TV late into the night? While it may seem like a harmless way to wind down before bed, it could actually be disrupting your sleep.
The blue light emitted by electronic screens can suppress the production of melatonin, a hormone that controls sleep and wake cycles. By limiting your screen time before bed, you’re not only reducing your exposure to this disruptive light, but also giving your brain a chance to relax and prepare for sleep.
So, next time you’re tempted to check your phone one last time, try reading a book or taking a warm bath instead.
- Clean yourself
If you’re having trouble falling asleep, it might be time to take a closer look at your bedtime routine. One simple way to improve your sleep hygiene is by incorporating a few key hygiene practices into your nightly routine. Taking a shower, brushing your teeth, and the like before bed can have a huge impact on your sleep quality.
Not only will it help you feel more relaxed and comfortable, but it can also help regulate your body’s natural sleep cycles. By creating a consistent bedtime routine that includes these important steps, you’ll be able to enjoy a more restful, restorative night’s sleep.
If you wear a night guard or night retainer, now is the time to give it a good cleaning as well! To learn more about the differences between night guards and retainers, check out this article on JS Dental Lab.
- Engage in relaxing activities before bed
Another helpful way to improve your sleep is by engaging in relaxing activities like reading, light stretching, or meditation before bed. This allows your body and mind to wind down after a long day, preparing for a peaceful night’s sleep. If you find yourself feeling anxious or stressed at night, try incorporating some relaxation techniques into your routine.
Developing a good sleep routine is essential for getting the quality rest you need. With the right habits and practices in place, you can enjoy better nights of sleep and more energy during the day.