Are your poor bedtime habits making you wake up tired or turning you into an insomniac? Sleep is one of the pillars of good health but it can be hard to get sometimes. These 9 daily habits can transform your bedtime for the better!
Avoid Devices Before Bed
So devices such as a computer a laptop television phone all of these devices produce blue light. The blue light from our phones, laptops, ipads, and TV screens disrupts our natural sleep cycle. It tricks our brain into thinking it is daytime, which makes it secrete awake hormones, like adrenaline and cortisol, these keep us awake and alert so its difficult for us to fall asleep that night. Solve this by using a blue light filter for all your devices after sunset.
F.lux is good for your laptops and Twilight or Darker work on phones, but many phones come with an inbuilt night mode which you can actually set on a timer to switch on automatically every evening. This will ensure you float into dreamland with ease.
The other option which isn’t it… It isn’t ideal but I should mention it because it came up in my research. So you can use orange goggles. So you can buy these off Amazon By clicking on this link: https://amzn.to/3ioZmZx. These orange goggles can block blue light from everything so you don’t have to use those filters on your phone anymore.
Read A Book Before Bed
Reading a book before bed is a fantastic habit. It relaxes your mind, reduces stress, and keeps you away from your screens. It doesn’t matter what you read as long as it’s interesting to you! Reading is known to boost your brainpower, empathy, and make you more creative.
To quote Dr. Suess,
You can find magic wherever you look, sit back and relax, all you need is a book.
Take A Warm Shower
A warm shower before bedtime has been proven to help you sleep quicker and better. The warmth of the water causes your body to cool down and is especially relaxing for your hands and feet. Studies have shown that a lower body temperature makes it easier to doze off and leads to better sleep. So hop in the shower and wash away the stresses of the day!
Write And Reflect
Maintaining a daily journal helps you gather your thoughts and organize your mind, potentially preventing you from staying up staring at the ceiling with a million worries in your head. You don’t need to write pages on pages, even one sentence is enough to help you reflect on your experiences and can sharpen your memory. Plus, ‘future you’ will thank you for the treasure trove of memories!
Sleep In Darkness Or Use Blackout Curtains
The reason for this is when we are exposed to light our bodies can’t produce melatonin that well. Melatonin is a sleep hormone if you don’t produce melatonin properly you’re not going to sleep well so any exposure to light isn’t a good idea.
Use A White Noise Machine If Necessary
Now if you sleep in a really quiet environment and you’re not a light sleeper you probably don’t need a white noise machine but if you live in the city with a lot of street noise and sometimes if you’re a light sleeper you can wake up in the middle of the night. Use a white noise machine to drown out that sound.
So white noise machines have sounded like a waterfall or an electric fan or just regular white noise. These noises can basically drown out any of the extraneous sounds so you won’t wake up in the middle of the night.
Develop A Sleep Routine
So the National Sleep Foundation recommends that you have a sleep routine because when you wake up at different times on the weekend than you do on the weekday it confuses your body. It’s sort of like when we travel we have that
trouble with sleep schedule in a new time zone. It’s because our bodies aren’t used to it.
So let’s say you sleep at 10 p.m. on weekdays and then on the weekend you’re sleeping at 2:00 a.m. your body is going to be rather confused. To get proper sleep throughout the week it’s a good idea to stick to a sleep schedule – a sleep routine.
Get Enough Exercise
So studies show that people who exercise more often specifically aerobic exercise tend to get better sleep quality so if you are having trouble with sleep try exercising. And I think this works. The days I exercise I’m exhausted by the end of the day and I need to get my sleep and I fall asleep rather quickly.
Now the timing of exercise varies- some people can exercise before bed and have no problems but other people cannot, it tends to make them feel a little awake. So you need to figure out what works for you.
If you want to be aware of how much and how well you are sleeping then there is a slew of smart sleep tracking programs available. You can track your sleep on an app or even in a smartwatch In the long run this can help you detect when life changes like getting a new job, changing your exercise routine, or starting medication are altering your sleep cycle.
So if you’re someone who loses sleep oversleep then this habit is a no-brainer Hope these simple habits help you turn bedtime into a peaceful affair, and get you energized for a new day.
If you have had trouble with sleep in the past and you found something that works let me know in the comment box below because I love to hear all sorts of tips and tricks from my readers.