Five Bedtime Routine Ideas That’ll Have You Sleeping Better Tonight – And Every Night
Are you finding yourself tossing and turning each night and struggling to get into a solid sleep pattern? Maybe you’ve tried everything in the books from medication to supplements, but nothing seems to do the trick. You might need to ask yourself: Besides medication, what am I doing to help myself fall asleep? One idea might be to set up a sleep routine.
A sleep routine can help your brain realize it’s time for a full night of rest. When you perform the same predictable activities every night, your brain can more easily recognize that you’re preparing for sleep. You might thus have an easier time relaxing – and falling and staying asleep. Here are five helpful bedtime routine ideas that you can start now to get great sleep every night.
1. Decide on a set bedtime
Children aren’t the only ones who should have a set sleep schedule. Studies show that individuals of all ages who regularly fall asleep and wake up around the same time have a lower risk of obesity, anxiety, high blood pressure, diabetes, and irritability. To get into this habit, start by setting your alarm clock for the same time every day – yes, even on weekends. Similarly, try to go to bed within the same half-hour every night.
2. Drink tea
Drinking a nice hot cup of tea before bed can be perfect for calming your mind and inducing sleep. Teas such as chamomile or ashwagandha are correlated with alleviating stress, relaxing your nerves, and helping you feel sleepy. Pour yourself a cup, lie in bed, and get ready for a great night of sleep – it might arrive before you know it.
3. Don’t look at screens
Admit it: There have been so many times where you get into bed early with all the right intentions but stay up scrolling for hours. As relaxing as it can be to use your phone in bed, you should really turn your electronics off an hour before bed. That’s because the blue light that comes from screens can trick your brain into thinking it’s daytime, which ultimately keeps you awake longer.
4. Take a warm bath
Taking a warm bath surely sounds pleasant, and it’s also a great addition to any bedtime routine. Scientists have discovered that the drop in body temperature that accompanies a warm bath can make you sleepy. This temperature drop occurs because warm bath water can draw heat away from your core to your skin. Your sleep-wake cycle only benefits from this cooling effect.
5. Stretch, breathe, meditate.
Whether a short yoga routine or a simple five-minute meditation, focusing on deep breathing before bed can allow you to let go of mental and physical tension. Simple yoga routines are known to relax the body and the mind, and stretching can relax your muscles and prevent cramping before bed.
To start a new bedtime routine, all you need is yourself, your home essentials, and a box of your favorite high-quality relaxing teas. Soon, you too can begin to have an uninterrupted, peaceful night of sleep – every night.