How to Create Bedtime Routine to Enhance Your Sleep
Getting enough sleep is essential for optimal physical and mental health. When you don’t get enough rest, you’re at a higher risk of developing certain health problems, such as heart disease, diabetes, and depression. In addition to this, your immune system needs you to sleep so it can function properly.
Even one night of disturbed sleep can have a noticeable impact on how you feel and function. Due to this, it’s vital to prioritize getting a good night’s rest. If you want to improve the quality and quantity of your sleep, take a look at these top tips for creating a soothing bedtime routine.
A decent sleep routine doesn’t start five minutes before you go to bed. In fact, you may need to adjust your habits throughout the day to promote good sleep at night. If you allow stress to build up, for example, it’s going to make it difficult for you to drift on when it’s time to go to bed.
Take regular breaks throughout the day to allow your mind and body to decompress. Regular five or 10-minute intervals of meditation and mindfulness during the day will enable you to relieve the symptoms of stress. As well as making you feel more in control while you’re awake, this will have a significant impact on your ability to sleep at night.
2. Create a Restful Sleep Environment
If your bedroom has become cluttered or doubles up as a storage area, it’s going to have a negative impact on your sleep quality. Take the time to revamp your sleeping environment by getting rid of unnecessary clutter. If you have a desk or workspace in your room, move it out into the living room or another area in your home.
When you’re surrounded by mind-stimulating triggers, it will keep you awake at night, even if you aren’t consciously aware of it. Instead of piles of paperwork, surround yourself with soft fabrics, low light, and relaxing scents.
3. Combat Snoring
Snoring and sleep apnea are major barriers to quality sleep. As well as waking up with a dry mouth or sore throat, excessive snoring often means you wake yourself up throughout the night. This disturbance minimizes the amount of sleep you’re able to get and reduces the quality of sleep you do get.
Fortunately, there are effective ways to combat snoring. Use mouth strips to help you get more restful sleep, for example, and adjust your sleeping position to improve your breathing. If you suspect you have sleep apnea, be sure to consult your doctor in order to access appropriate treatment.
4. Avoid Tech Devices
Smartphones and tablets have become so essential to everyday life that it can be hard to part with them. However, using your tech devices before bed will make it harder to fall asleep. The light emitted from screens has been shown to have a negative impact on sleep, so using your phone in bed won’t help you to drift off.
Even using specialist screen covers and reducing the brightness of your screens won’t completely mitigate the impact, so avoid using any tech at least a couple of hours before you want to go to sleep. Instead, listen to relaxing music, read a book or practice relaxation techniques to ensure you’re ready for a restful night.
5. Use a Long-term Sleep Routine
Our bodies respond well to routine, so a long-term sleep schedule will have an enhanced impact over time. Due to this, it’s important to perfect and practice your bedtime routine every night. Once you start getting regular, high-quality sleep, you’ll notice the physical, mental and emotional benefits straight away.
A good nights sleep is just the start of self-care- when you get a good quality night sleep you wake up with more energy and are more productive. I just love sleep and I help my body prepare for a good nights rest by calming down before sleep. Getting nice and relaxed with lavender body lotion, muscle relief, turning off the lights and putting down the phone!
7. Find the right mattress and pillows for you
Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens and that might affect you.
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