Improve Your Sleeping Habits With A Good Nightly Routine

Some people prefer to sleep with a pillow between their legs, while others use a body pillow. Lastly, noise can also be a factor in getting a good night’s sleep, so make sure your bedroom is as quiet as possible. Follow these tips and you should be well on your way to getting better sleep!

Don’t Use Your Screens

You should put away your electronics before going to bed because they can prevent you from falling asleep. The bright light emitted by screens such as phones, laptops, and TVs suppresses the production of melatonin, the hormone that helps regulate your sleep cycle. In addition to avoiding screens before bed, try not to use them for at least an hour before you go to sleep. This will give your body time to wind down and prepare for sleep.

If you can’t fall asleep, get out of bed and do something else until you’re tired again. Don’t lie in bed awake for more than 20 minutes. This will help train your body to associate the bed with sleep rather than anxiety or frustration.

Have a Light Snack

Never eat too much before bed, but a light snack can actually help you sleep more comfortably. These may include the following:

• A small glass of warm milk
• A piece of whole wheat toast with honey
• Chamomile tea
• A banana

All of these have tryptophan, which makes you sleepy. Just be careful not to eat anything too heavy or sugary, as that can have the opposite effect and keep you up all night. Try a light snack about an hour before bedtime and see if it makes a difference in how well you sleep.

It should help your stomach feel more settled and help you drift off to sleep more easily. A light snack is also a good idea if you wake up in the middle of the night and can’t get back to sleep.

Set a Bedtime

Having a schedule where you go to bed at the same time every night can help improve your sleep. Your body will become used to this routine and it will be easier for you to fall asleep.

For example, if you wake up at seven in the morning, you should try to go to bed around ten or eleven at night. This will ensure that you get a full eight hours of sleep. 

You should also avoid caffeine and alcohol before bed as they can make it harder to fall asleep. Instead, drink herbal tea or warm milk which can help relax your body and mind.

Do Relaxation Exercises

You should try meditating or any other form of relaxation exercise. It will help you clear your mind before going to bed. A calm and relaxed state of mind is key to falling asleep quickly and sleeping soundly throughout the night.

There are many ways to do relaxation exercises. You can try guided meditation, progressive muscle relaxation, or deep breathing exercises. There are also apps that can help you with doing relaxation exercises. Choose whatever method works best for you and stick with it. Doing relaxation exercises regularly will help improve your sleep quality in the long run.

Read a Book

One of the healthiest things you can do before bed is read a book. It relaxes you and takes your mind off of the day’s events. If you have trouble sleeping, reading can help tire you out so you can fall asleep more easily. Make sure to choose a book that won’t keep you up reading all night long! A good rule of thumb is to avoid anything too suspenseful or exciting. Instead, opt for something calming like a memoir or biography.

Make sure it’s not too hard to comprehend. If the book is too difficult, you may find yourself reading for hours trying to make sense of it. A light and easy read will do the trick in getting your sleepy brain into gear.

Sleep is essential for your physical and mental health so make sure you’re comfortable while doing it. Don’t use your screens before sleep and have a light snack to settle down your stomach until morning. Set a bedtime to which you’ll stick every day and do relaxation exercises so you’d go to bed happy. Finally, try reading a good book before shutting the lights as it will further relax you and help you fall asleep faster!