How to Structure Your Bedtime Routines for Better Health
If you’re like most people, your nighttime routine probably consists of winding down in front of the TV or scrolling through your phone before finally going to bed.
But are you doing your health a disservice by not following proper bedtime routines? Read on as we give you a guide on how to structure your nights for good sleep habits and better sleep.
Set A Regular Bedtime
Try to start lying down on your bed at a fixed time. This means putting a hard stop on work, school, and any other activities. Starting to relax earlier can help your body pace itself to start falling asleep.
A good mattress that can be found in the mattress store can also help in the relaxation process, especially as your mind starts to slow down from all the activity you did during the day.
Go To Bed And Wake Up At The Same Time Every Day
One key way to improve your health is to create a bedtime routine and stick to it as much as possible. This means going to bed and waking up at the same time every day, even on weekends, to regulate your circadian rhythm.
Start by figuring out how many hours of sleep you need each night and then work backward to set a bedtime. Once those hours are set, train your body to do this daily until it gets used to the sleeping and waking hours you set.
Avoid Caffeine And Alcohol Before Bed
One of the most important things to avoid before bed is caffeine and alcohol. Both of these substances can interfere with sleep, so it’s best to cut them out entirely in the evening.
Instead, focus on winding down with calming activities like reading or taking a warm bath. Drinking warm drinks like milk, water, and even sleep-inducing teas can help you prepare for sleep.
Eat Your Dinner Earlier
One more thing that you can do to help you sleep better is to eat your dinner earlier. Eating a big meal right before bed can make it harder to fall asleep and can lead to poorer sleep quality.
Eat at least 3 hours before sleeping to help you give your body enough time to digest your food, but also not feel hungry again which might also disrupt your sleep.
Keep Your Bedroom Dark And Quiet
Keep your bedroom dark and quiet. This will help cue your body that it’s time to sleep. A still well-lit room might trick your body into thinking it’s not yet time to sleep.
Some sounds might help, but anything that is either noisy or might distract you from focusing on getting some rest can be disruptive and prevent you from sleeping well, so it’s best to have a dark and quiet room instead.
Get Better Sleep Quality With Better Bedtime Routines
Following these tips can help you get a better night’s sleep, which is crucial for overall health. So if you’re looking to improve your health, start by structuring your bedtime routines in a way that promotes better sleep.
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