In order to live a happy, productive life, you need to prioritize sleep. The benefits of getting a good night’s sleep go way beyond feeling well rested. Sleep can actually make you live longer, and it’s been directly linked to better decision making, faster response time, and a healthier body and mind.
Despite all the studies about the benefits of sleep, 1 in 3 people aren’t getting enough of it. The best way to make sure you are getting your recommended 7 to 9 hours of shuteye is to create a nighttime routine. Since 40% of our actions are done out of habit, an evening schedule that prioritizes a good night’s sleep will ensure that even on your most stressful day, your body can get itself ready for bed.
Read on to discover the key ingredients to a successful nighttime routine.
How to Get a Good Night’s Rest with a Nighttime Routine
There are a lot of things getting in the way of our sleep. Personal goals, hobbies, family, and work obligations can all cut into our snooze time. Further, stress and anxiety from personal and professional situations can also keep us awake at night.
A nighttime routine can help you get the shut eye you need even when you are feeling overwhelmed. This is because 40% of our actions come out of habit, so working a sleep routine into your evening habits will get your body ready for bed despite distractions.
Here are some routines to work into your evenings:
Put the phone away before bed: In order to prepare your body for REM sleep, you should be skipping a social media scroll right before bed. The blue lights from your phone are tricking your body into thinking it is earlier than it actually is, which can impact both falling asleep and achieving a full sleep cycle. Put your phone away two to three hours before bed and don’t check it again until morning.
Don’t drink alcohol: A glass of wine before bed may make you feel tired, but it’s not helping you achieve an REM sleep cycle. Alcohol reduces your body’s chances of getting a good night’s sleep, so opt for a healthier alternative like a warm bath or aromatherapy.
Take care of your oral hygiene: Don’t forget to wash your face and brush your teeth before you go to bed each night. You should be brushing your teeth twice a day, once in the morning and once in the evening. Brushing your teeth at night is especially important because saliva production decreases during sleep. From approximately 10 p.m. to 6 a.m. our liver cleanses our blood due to our body’s natural cleansing process. Get optimal oral health results with Essential Oxygen’s organic oral care products.
Avoid late naps: You shouldn’t be napping in the evening, because this can make it harder to fall asleep. If you do need a nap, take it earlier in the day and try to limit your sleep to 30 minutes.
Practice gratitude: Rather than watching tv before bed, try practicing thankfulness instead. Keeping a gratitude journal on your nightstand can help you clear your mind and fall asleep feeling grateful and ready for the day ahead.
Infographic from HelloBestow.com