Sleep is a critical component of individual health. With the ever-present connections we have to people around the world, it can be challenging to turn the switch off at night.
Healthy sleep habits are necessary to encourage the body’s circadian rhythms to manage when you feel tired and when to wake up. Taking caffeine or using other stimulants to alter this energy can interrupt your rest, change your heart rate, and cause other biological changes.
Even going to bed 30 minutes late is enough to increase your resting heart rate.
Following these steps each day can encourage you to develop a routine that helps you to get to bed at the right time.
Best Activities for a Healthy Bedtime Routine
1. Start Your Morning on a Positive Note
Your bedtime routine starts when you wake up in the morning. Consider adding natural energy-boosters from brands like Bezwecken, BrainMD, or Integrative Therapeutics instead of reaching for those 2-4 cups of coffee. You’ll avoid the mid-afternoon crash while maintaining your focus.
2. Limit Your Rating Window
Try to keep the foods and beverages you eat to a 10-hour window each day. If you need something right before bed, use yogurt, nuts, or oatmeal to satisfy the craving. These foods work to boost your melatonin levels right before you’re ready to drift off to sleep.
3. Lower the Thermostat and the Lights.
Your body recognizes cooler temperatures as a time to go to bed. Lowering the lights creates a similar effect. When you try to sleep in hot weather or bright conditions, it is more challenging to get to sleep. See what happens if you set the thermostat in the bedroom to 65°F tonight.
4. Eliminate the Electronics
Using electronic devices in the bedroom can create a stimulating effect on the body. It is powerful enough to keep you awake, even if nothing is on. If you need sounds to drift to sleep, consider using a white noise machine instead of a tablet or smartphone to reduce the impact of blue-light exposure.
5. Write Your Thoughts in a Journal
Racing thoughts is a sign of anxiety. If you have worries about what may happen tomorrow, write them down in a journal before trying to sleep. Creating a to-do list can also help the mind from its internal debate about what you need to do the next day.
A consistent bedtime routine sets the stage for a healthier you. What steps could you implement today?