A consistent nighttime routine is essential for a good night’s rest. In fact, your behaviors in the few hours before you go to bed often have the biggest effect on your sleep quality. Here are four tips to unwind and prepare for a restful sleep.
Practice Good Eating Habits
Although it may be tempting to eat a late-night meal, consuming heavy foods before bedtime can disrupt your sleep. This is because your body raises its metabolism to digest the food. In addition, eating a big meal and lying down soon afterward can cause acid reflux or heartburn.
You should also try to stay away from sugary or spicy foods before bed. When you consume sugar, your blood sugar and cortisol levels will immediately spike. Considering that cortisol is your body’s built-in alarm system, it makes sense how a sharp increase in this chemical can make it difficult for you to fall asleep or even wake you up in the middle of the night. Furthermore, spicy foods contain capsaicin, which is a chemical that interferes with your body’s thermoregulatory processes. Your body lowers its temperature to fall asleep, but capsaicin disrupts this process by elevating your temperature.
This doesn’t mean you can’t eat a late-night snack before bed, though. Stick to light foods such as a banana, oatmeal or a handful of almonds. You can also try some drinks to help you sleep, such as chamomile tea, lavender tea or warm milk.
Turn Off Your Electronics
Although it may be tempting to scroll through your Twitter feed or catch up on the latest episode of your favorite TV show, this can interfere with your body’s preparation for sleep. Your electronic devices emit blue light, which blocks your body’s melatonin production. Melatonin is an essential hormone that’s responsible for initiating and maintaining sleep.
Try turning off all electronics at least 30 minutes before you go to sleep and reach for a book or crossword puzzle instead. You can also try journaling, which has been shown to have numerous benefits. Not only can it clear your mind, release negative thoughts and reduce stress, but it can also allow you to process your emotions after a long and tense day. Simply taking 10 minutes before bed to jot down what’s been weighing on your mind recently can have great benefits for your sleep quality and well-being.
Practice Meditation
Meditating is a great way to relax after a long day. You’ve probably heard about the positive effects of meditation on both the mind and body, such as its ability to improve sleep quality, decrease stress and even reduce pain.
In fact, one study discovered that adults who practiced meditation for just six weeks found that they felt less fatigued during the day and had fewer insomnia symptoms at night. This is because meditation can boost melatonin levels and lower heart rate and blood pressure. Because meditation’s main goal is to create a deep state of relaxation, it’s the ideal bedtime activity that’ll let your body know you’re ready to sleep.
Turn Down the Thermostat and Lights
Your body lowers its temperature in preparation for sleep, so turning down your thermostat can promote this process. A recent poll found that room temperature was one of the most significant factors affecting sleep quality. Experts generally recommend setting your bedroom temperature from 60 to 67 degrees Fahrenheit to achieve the most restful sleep.
Turning down the lights can also prepare your body for sleep. Going directly from a bright room to a pitch-black room can be startling and therefore take you even longer to fall asleep. To maintain a consistent circadian rhythm, aim to create a cool and dim sleeping space.
If you’ve been having trouble sleeping lately, crafting the ideal bedtime routine can help you achieve a restful slumber. Incorporate these four tips into your routine to get the good night’s sleep that you need.
