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6 Tips to Build a Better Bedtime Routine

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https://time.com/4366736/6-tips-for-bedtime-routine/

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6 Tips to Build a Better Bedtime Routine
Here are six tips to creating a bedtime routine that will have you waking up feeling better.

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Decompress from your day

The brain is preparing for sleep about two hours before our actual bedtime. That waking system has to slowly come down to allow the sleep system to take over.

S...

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Don’t wind down with your gadgets

If you do decide to catch up on your favorite show, don’t do it on your computer or tablet. 

Even just a few seconds of exposure from a blue light-emitting device an hour before b...

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Eat a light, pre-bedtime snack

In our perpetually dieting world, it’s not uncommon to lie in bed hungry, but not wanting to eat in an effort to save calories. However, hunger is stimulating and fragments sleep.

E...

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Take a warm bath 

A nighttime drop in core body temperature increases one’s chances of both falling asleep and enjoying the coveted deep layers of sleep.

One of the best ways to tr...

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Wait until it’s time to sleep

The more time you spend in bed before you sleep, the more your body gets used to being awake in bed.

Spend any time winding down before bed in a “daytime” space like the living room, then hea...

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Go to bed at the same time 

Get enough sleep and keep your sleep cycle regular, even over the weekends. 

Sleeping in to compensate for late Friday or Saturday nights—or sleep-deprived workweeks—is a major ca...

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SIMILAR ARTICLES & IDEAS:

Keep in sync with your body’s natural sleep-wake cycle

  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;

Melatonin

Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. 

Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert. 

However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens within 1-2 hours of your bedtime.
  • Say no to late-night television.
  • Don’t read with backlit devices. 
  • When it’s time to sleep, make sure the room is dark.
  • Keep the lights down if you get up during the night.

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Why a Night Routine Matters

A night routine is the things you do immediately prior to going to bed.

Three benefits of having a decent night routine:

  • You’ll have a more restful and higher-quality sleep....

Before You Head Home…

  • Get rid of caffeine after 4:00 pm. Caffeine stays in your system for up to six hours.
  • Stay hydrated. Dehydration can make you feel sluggish and tired when you want to be awake.

  • Decide when the workday ends. Establish a cut off time for work-related emails and phone calls as well.

Immediately After Work…

  • Avoid alcohol. Alcohol may make you drowsy, but the sleep you get won’t be restful. Stop consuming it at least two hours before bed.
  • Have a healthy dinner. 

    When you need a snack closer to bedtime, reach for something light and healthy.

  • Take time to tidy. Waking up in an orderly space will work wonders for your mood.

  • Prepare for tomorrow. 

    When you don’t have a million things to do upon waking, it’s easier to fall asleep.
  • Take time for yourself. Perhaps you watch an episode of your favorite show or play video games.

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Eat Meals Earlier 

Don't eat any heavy foods within two hours of bed time. 

If you get too hungry as bedtime creeps around, there are a few foods that are okay to eat before bed, and can even h...

Do Something After You Eat

After you eat, get up and do something a bit more active—even if it's just washing dishes or taking out the trash. It'll avoid that post-meal drowsiness, and it's a great time to have a 10-minute cleaning burst to keep your house looking nice.

Avoid Napping

Napping can make it more difficult to fall asleep at night:

If, after you've thoroughly tested your evening routine and gotten better sleep, you still feel drowsy, you can try adding a power nap to your day, preferably during the early afternoon. 

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