There are a lot of different things that you can do to establish a healthy nighttime routine.
These Things Include:
Cut down on blue light exposure in the evening
If you want to establish a healthy nighttime routine, one of the first things you need to do is cut down on your exposure to blue light. Blue light is a type of light that has a very short wavelength and is emitted by electronic devices like computers, tablets, and phones. This type of light can disrupt your body’s natural sleep cycle and make it harder for you to fall asleep at night.
To avoid this, try to limit your screen time in the evening hours and use dimmer settings on your devices. If you absolutely need to use a screen before bed, consider wearing blue-light-blocking glasses or using an app that filters out blue light.
Establish a bedtime routine
One of the most important things you can do to establish a healthy nighttime routine is to establish a bedtime routine. This means setting a regular time each night when you will go to bed and stick to it as much as possible. A bedtime routine can help cue your body that it’s time to start winding down for the night and prepare for sleep.
To create a bedtime routine, start by choosing a reasonable bedtime that you can stick to most nights. Then, about an hour before this time, start winding down for the night. Turn off screens, dim the lights, and do something calming like reading or taking a bath and treating your skin with essential oils, so click here to find out more. By following these steps each night, your body will start to associate certain activities with sleep, and it will be easier for you to fall asleep.
Create a soothing sleep environment
Another important step in establishing a healthy nighttime routine is creating a soothing sleep environment. This means making sure your bedroom is dark, quiet, and cool – all things that can help promote better sleep.
Invest in blackout curtains or an eye mask to block out light to make your bedroom more conducive to sleep. Use a white noise machine or earplugs to drown out any disruptive sounds. And lastly, keep your bedroom temperature on the cooler side – around 65 degrees Fahrenheit is ideal. By taking these steps, you can create a space that’s more likely to help you fall asleep and stay asleep.
Avoid caffeine in the evening
If you want to establish a healthy nighttime routine, another thing you need to avoid is caffeine in the evening. Caffeine is a stimulant that can keep you awake and make it harder to fall asleep at night. So if you’re trying to establish a better sleep routine, it’s best to cut out caffeine after lunchtime.
There are plenty of decaffeinated options available if you still want to enjoy a hot cup of tea or coffee in the afternoon. Or, you could switch to herbal teas that don’t contain caffeine. This small change can help improve your sleep quality and establish a better nighttime routine.
Avoid alcohol before bed
While you might think that a glass of wine before bed will help you sleep, the reality is that alcohol can actually have the opposite effect. Alcohol is a depressant that can make you drowsy in the short term, but it can also disrupt your sleep later on in the night. So if you’re trying to establish a healthy nighttime routine, it’s best to avoid alcohol before bed.
There are plenty of other ways to relax before bed that don’t involve alcohol. For example, you could read a book, take a bath, or do some gentle stretching. By avoiding alcohol, you’ll be more likely to get a good night’s sleep and feel rested in the morning.
Avoid working out before bed
While you might think that a quick workout before bed will help you sleep, the reality is that it can actually have the opposite effect. Exercise is a great way to improve your sleep quality, but it’s best to do it earlier in the day. Working out close to bedtime can make it harder for you to fall asleep at night.
So if you’re trying to establish a healthy nighttime routine, it’s best to avoid working out in the evening hours. There are plenty of other ways to get your daily dose of exercise, so don’t feel like you need to squeeze a workout in right before bed. By avoiding exercise before bed, you’ll be more likely to get a good night’s sleep.
These are just a few tips for establishing a healthy nighttime routine. By following these tips, you can help improve your sleep quality and make it easier to fall asleep at night. Just remember that adjusting to a new routine might take some time, so be patient and stick with it. With a little effort, you can establish a healthy nighttime routine that will help you sleep better and feel rested in the morning.