Having a healthy and relaxing bed time routine is essential for your body and mind. Since most adults go through mental and physical stress every day, it can be exhausting and can often lead to major health issues. By creating a proper bed time routine, you will not only have a good night’s sleep but will also have the energy to be more productive throughout the day.
Looking to try various bedtime routine ideas to help you sleep better at night? Learn more here in this blog.
Prepare Your Bedroom
The first thing you need to do is prepare your bedroom and make it as comfortable as you can. One of the best ways to transform this into a sleeping oasis is by making things as cool, dark, and quiet as possible. Some of the things you can try include:
Setting the thermostat to somewhere between 60 to 71 Fahrenheit
Applying a calming aroma in your room.
Set a Bed Time Routine Schedule
Setting up your own bedtime schedule is another effective routine that you can try to improve your sleep. To do this, you first need to decide on your bed- and wake-up times, and stick to them every day. By doing this, your brain starts winding down for sleep several hours before bedtime. Overall, following a consistent sleep routine helps train your brain to naturally feel tired when it’s bedtime.
Have a Light Snack
While setting up your own schedule is effective, having heavy meals before bedtime can affect your sleeping pattern. Not only can eating before bed lead to indigestion, but it can also cause acid reflux but also diarrhea.
However, if you are really hungry then having light snacks might be a good option. Try to find a healthy middle ground by calming your stomach by eating things such as a piece of fruit or yogurt. You can also try non-caffeinated herbal teas, especially ones with chamomile or lavender since they tend to calm the mind and induce sleep.
Meditation is a bed time routine that we recommend adding to help you have a good night’s sleep. Some may not be aware of this, but practicing meditation actually teaches people to keep calm and manage their emotions. This enables people to relax, rather than stress about not falling asleep.
By simply closing your eyes and allowing yourself to focus on your thoughts and feelings, you will definitely be able to have a good night’s sleep.
Listen to Music
The latest survey conducted by the National Library of Medicine has shown that 62 percent of people out of 651 correspondents listen to music to help them sleep. If meditation didn’t work for you, then you might want to give this a try. Remember, it doesn’t matter what genre of music it is, as long as it relaxes you and calms you down in the process.
If you don’t know what to listen to, then we recommend listening to pink noise, like rain or waves since it has been shown to improve sleep quality. For more ideas, you can also find playlists for different types of white noise on Spotify.
Read a Good Book
Reading a good book is one of the most classic routines for falling asleep. Reading not only helps us to mentally slow down but also helps us relax physically. With that said, however, you need to stay away from exciting genres like suspense and action as they can keep you reading for more. Some of the books we recommend reading are light novels and romance genres.
Avoid Using Electronics
Although it might be tempting to watch shows on Netflix or use social media to talk with your friends, it doesn’t help you fall asleep. Some may not know this but using your devices actually keeps you entertained and keeps your body and mind awake in the process. For this reason, avoid using electronics in the evening as much as possible, especially when it is near your bedtime. To avoid temptations, you can try turning it off during the night or mute it so that nothing will disrupt you from your sleep.
Having a Warm Bath
Another way to help you sleep before bedtime is by taking a warm bath to make you feel comfortable. A study has shown that taking a hot bath about 90 minutes before bed could help people fall asleep more quickly. Based on research, hot water actually helps change your body’s core temperature so that you go to bed at a lower temperature. Moreover, the drop in temperature helps signal to the body that it’s time for bed as a result.
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