There is nothing better than waking up and feeling refreshed. Unfortunately, most people don't wake up feeling that way regularly. They don't get enough sleep at night. Instead of feeling ready to take on the world, they are tired, cranky, and looking forward to going back to bed.
However, it doesn't have to be that way. Here are some excellent bedtime routines to help you sleep better.
Have a schedule where you wake up and go to bed at the same time every day.
Though you may want to stay up late on the weekends and sleep in, it isn't right for you. By waking up and going to bed at the same time every day, your body is more regulated, and you will find yourself ready to fall asleep when it is time for bed.
Even if you feel like you need one, you should avoid naps to help you get through the day.
Though a power nap might make you feel better, naps, especially in the afternoon, can disrupt your sleep at night. Many people find that, when they nap, they aren't tired at bedtime. Naps often mess up your sleep schedule even more.
Make sure you exercise every day.
If you want to sleep well, you need to find time during the day to exercise. By increasing your heart rate at some point during the day, you are more likely to get enough sleep at night.
However, exercise is not important enough to lose sleep over. You shouldn't get up extra early or stay up late to exercise.
Give yourself time to wind down.
Most people need time to wind down before they are ready for bed. You should try to do something that calms you to relax and go to sleep.
You may want to take a warm bath, listen to music, or read, though you shouldn't watch television. Some studies show the light emitted off of the TV and other electronics can trick your brain and wake you back up.
Spend quality time with your family and partner.
The hour or so before bed should be a relaxing time. You could spend time with your family talking about your day. You may want to read together, especially if you have children. If you have a game everyone loves to play (that doesn't wind everyone up), you can get it out. Use this time wisely, giving hugs, and connecting with those you love.
Prayer, yoga, and meditation help many fall asleep.
Many people find peace and clarity when they pray, practice yoga, and meditate. If you do, doing these activities right before you go to bed can help you sleep better. These activities calm you down and help your body relax, so it is ready for bed when you are.
Drink some tea before bed.
Though most people think about caffeine when they think about tea, many teas help you sleep. Many people have tea and a light snack, along with a book, like a bedtime routine.
Warm milk isn't a myth.
Most people remember getting warm milk from their mom when they struggled to fall asleep. Though many believe it is a myth, the truth is it does the job. A hormone in the milk called tryptophan stimulates melatonin, which is a natural chemical necessary for you to sleep.
Make sure your room is the right temperature.
The temperature in your room directly affects how you sleep. It can also affect how quickly you fall asleep.
At night, our body's internal temperature goes down, and most people sleep best in a cooler room. As long as you have a blanket, you can warm up. However, if you are too hot, you are going to struggle to fall asleep.
Write down your thoughts and worries.
Many people lay in bed and worry about the next day. They may always think about things they need to get done, things they want to do, or things they need to think about further. By doing this, they are less likely to forget about it when morning comes.
Though you shouldn't forget anything, you also aren't going to sleep well. That won't relax you and get your body ready for bed. It often has the complete opposite effect. You may stare into space for hours with an increased heart rate.
By writing it down, you can forget about it, relax, and focus on getting a good night sleep.
If you can't fall asleep, get up.
Most people fall asleep within a half an hour of laying down. If you have been lying in bed for the last hour or two and you can't fall asleep, it is frustrating, making it even harder to fall asleep.
For this reason, you should get up, do something, and try again later. You may want to drink some warm milk, try meditation or yoga, or read a little bit until your body feels tired.
Talk to your doctor if you are struggling to sleep.
Many disorders can affect your sleep. By keeping a sleep diary, you and your doctor can discover if you have any ailments that may be affecting your rest.
To get the best sleep possible, you need to have a routine. You should get up and go to bed at the same time every day, so your body knows the routine. You will be more likely to fall asleep quicker if you do this.
You also need to give yourself time to wind down, though you shouldn't sit in front of the television. Electronics can wake up your brain, instead of slowing it down so you might want to take a warm bath, read a book, or listen to music for an hour or so to unwind.
If you have tried many methods and nothing is helping, you might want to talk to a professional. You may have an ailment preventing you from getting enough sleep.Are you looking for more bedtime routines to improve your sleep at night? Don't hesitate to contact us.