10 Ways to Improve Your Bedtime Routine
It is a given fact that sleep heals the body. Whether you are suffering from an illness, or simply stressed out from your day's work, once the body relaxes and falls into a deep sleep, all the organs in the body begin to restore and get back to its natural, healthy state.
But the question is, are you getting enough sleep? And is your sleep deep enough to achieve full health benefits? If not, here are the top 10 ways to improve your bedtime routine that will get you to hit the sack in no time.
1. Create a sleeping schedule and stick to it.
When you set a sleeping time, you are adjusting your inner clock to follow a schedule. Soon your body will feel sleepy at your set time. Not adhering to your sleeping schedule will confuse your body disrupt the restorative effects of your sleep cycle.
2. Avoid taking long naps.
Who does not want naps? In fact, you are likely to trade anything just to get a nap between your busy hours. Power naps that last between 15 - 30 minutes each are essential to regain focus and strength. However, naps that last an hour or longer can make your body even more tired or can keep you awake way past your bedtime.
3. No caffeine products 2 hours before bedtime.
Caffeine stimulates the central nervous system, making the brain lively and awake. It has many benefits, but it may interfere with your sleep routine if taken 2 hours before sleeping time. So cut off the coffee, tea, and energy drinks after dinner for a better night’s sleep.
4. Drink calming tea.
Why tea? Doesn’t it contain caffeine, too? The answer is that not all tea contains caffeine. Herbal teas, which tend to be based in peppermint, chamomile, or other naturally non-caffeinated blends, are the best options for pre-bedtime drinks. Look for ones that are all natural, non-habit forming, and relaxing to your body. For a blend of chamomile and lavender, try LumiTea Calm blend to drive the body and brain to a deep sleep.
5. Create a sleep-friendly room.
Less lighting can help induce sleepiness. Due to circadian rhythms, our bodies tend to shut down when the sun goes down. When you turn off the lights indoors, you mimic this effect. A comfortable mattress, pillows and sheets also play a major role in quickly promoting good sleep.
6. Shut down your electronics.
Yes, shutdown anything that may catch your attention. That means your phone, computer, and other electronic devices. Not only is the light from electronic devices disturbing to your inner clock, but also shutting them down can help your brain relax from the intake of information and free your mind.
7. Take a bath and get into comfy clothes.
Taking a soothing, warm bath relaxes the muscles in the body and invites sleepiness. Comfortable sleeping clothes can also help relax you and signal that it is time to sleep. Anything that makes you comfortable, add your list.
8. Get into physical activities.
Doing physical exercise every day such as walking, running, and lifting weights helps make your body tired and ready for bed. However, make sure to do these physical activities several hours before you go to sleep. Exercising right before bed can actually keep you awake.
9. Create a personal bedtime habit.
If counting sheep does not serve you well, try a calm activity to do only before bedtime. For instance, read a book, knit, or write a journal entry of the day. You will find yourself snoring in no time.
10. Do relaxation techniques.
If all else fails, try doing some relaxation techniques: engage in progressive muscle relaxation to decontract your body, do deep breathing exercises, and spend five minutes meditating. There are plenty of resources on the internet to help you learn how to do progressive muscle relaxation, learn breathing exercises, and mediate, which can all be added to your bedtime routine.
Following all of these 10 tips is sure to lead you to a deep, restorative sleep. Don’t hold up your health – try some today!
Also read the Lemon-Ginger Detox Tea Recipe