More than half of adults around the world say they don’t get enough sleep during the week. Sleeplessness is one of the biggest worldwide health problems.
You might be wondering what you can do to make sure you’re getting the recommended 40 winks. As it turns out, what you do before bed can have a big impact on your sleep.
If you’re hoping to get better sleep, then try these eight tips for a better bedtime routine.
1. Set up a Schedule
One of the best things you can do is set up a regular sleeping schedule. Your body has its own internal clock, which is set to changing patterns of light. Most people wake up when there’s more light, and they get tired as there’s less light.
Of course, everyone is unique. You might be an early riser who’s up with the sun and starts yawning at sunset.
Another person may find they’re much more awake into the evening.
You can train your internal clock, to a degree. A consistent sleep schedule helps you adjust the natural rhythms of your body. If you get ready for bed at the same time each day, your body will adjust its clock to help you feel sleepier when it’s time for bed.
An erratic sleep schedule can make it more difficult to fall asleep, even when you know it’s “bedtime.” Stick to your sleep schedule, even on weekends, and you’ll find you can fall asleep faster and more consistently.
2. Keep Tabs on What You Eat
Next up on the list is keeping tabs on your diet. Eating certain foods too close to bedtime could interrupt your sleep.
Caffeine is one common culprit. Plenty of foods and beverages have caffeine in them, so you should keep an eye on chocolate, cola, and other items. Coffee and tea are the most familiar sources of caffeine.
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Alcohol is another substance that could interrupt your sleep. Spicy foods or others that can cause heartburn and other issues could also keep you up.
Of course, you may not want to go to bed hungry either. Eating before sleeping can help you stay asleep longer. Try to pick less irritating foods, and don’t eat too much.
3. Power Down Your Gadgets
Before you go to bed, you’ll want to power down your screens. Phones, tablets, computers, and even TV screens emit a lot of blue light. Unlike other colors, blue light specifically interferes with the body’s internal clock.
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Blue light can be great if you’re working the night shift and need to stay awake for that reason. It can be a big hindrance to getting a solid eight hours of sleep otherwise.
Try powering down your screens at least 30 minutes before you want to hit the hay. You may want to take an hour to try some of the next tips. They’ll get you away from screens and help get you ready for bed.
4. Meditate Before Bed
If you’re looking for something that will help you get to sleep and stay away from your screens, you might want to try meditation. Meditation is focused quiet time that can help you unwind and quiet the mind.
That makes it a perfect pre-bedtime activity. There are plenty of other benefits of meditation, too. Adding it to your bedtime routine is a great idea.
5. Take Time to Unwind
If meditation isn’t your style, then you may want to try another activity to relax and unwind. You may want to try:
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- Reading a book in print
- Listening to music
- Journaling
Any of these activities can help you relax and unwind. They also can help you keep screen time to a minimum before bed.
If you read or listen to music, make sure to pick something that isn’t too exciting. A book that ends on a cliffhanger and upbeat music may get your heart rate up.
That’s the opposite of what you want when you’re trying to fall asleep.
Journaling is a good way of emptying your mind and unwinding from the day. You can start by writing down feelings or thoughts.
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You may want to write about how you’re feeling or the events of the day.
The act of writing them down can help you let go of events or feelings that could keep you up at night. It may also help you develop insights or solve problems. Writing down something positive or an affirmation can help you feel confident about the future.
6. Relax in the Bath
If none of the other tips here have helped or struck your fancy, it might be time for a soak in the tub. A hot bath can help you relax at the end of a long day.
A warm bath can also soothe sore muscles.
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Adding essential oils may also help you get to sleep faster. The relaxing effects may help you bust stress or let go of anxiety for better long-term health as well.
7. Prepare for the Next Day
If anxiety is keeping you up at night, it may be helpful to make sure you’ve pulled out all the stops to be prepared for the next day.
Even small things, such as packing your lunch or planning an outfit, can help you feel ready. Taking care of those small tasks can help you in the morning, so you have more time to rehearse your presentation or less to do before getting out the door.
These small steps can thus reduce anxiety, letting you get ready to face tomorrow and prepare for better sleep now.
8. Create a Space for Sleep
Finally, make sure your space is set up for sleeping. Remove screens or turn them off. You may want to install blackout curtains to control light.
Temperature is another key part of being able to get to sleep. Set the room a few degrees lower, and you’ll find yourself drifting off sooner.
Sleeping tips also often discuss the best positions to sleep in and even which way your bed should face. You may want to think about this as you set up your bedroom to help you get to sleep.
Stop Dreaming About Better Sleep
Better sleep often depends on what you do before bed. These eight tips will help you create better sleep hygiene so you can get a better night’s sleep.
Looking for more lifestyle tips and advice? You’re in the right spot! Check out the archives and discover how you can be the best version of yourself.
