Sleep is critical to function optimally. It’s not only your body’s time to recuperate, but it’s also important for so many functions throughout both your body and mind. With countless things to worry about and constantly being on-the-go, many are left feeling underwhelmed by their sleep every night. If you’re ready to find some ways to get a better quality of sleep every night, you’re in the right place. Keep reading to explore 10 tips you can easily incorporate into your nighttime routine to ensure that you’ll get good sleep when you need it most.
1. Put your phone away.
Your smartphone is a constant source of entertainment, connection, and work for many people. Though this is great for many reasons, it’s also not the best idea to stay connected before bedtime. Smartphones are bad for sleep for numerous reasons. One of these reasons is because of the light from your screen. In particular, the blue light from your cellphone negatively impacts your circadian rhythms and even disrupts hormones. All in all, to get better sleep, keep your phone away.
2. Read a Book
When you find it difficult to fall asleep try to reach for a book. Reading at night is a great alternative to reaching for your phone. You can buy a booklight to use while you’re in bed, and when you get tired you can shut the book for the night. Reading can become a part of your nighttime ritual which helps get your mind off of your worries while giving your attention to the story you’ve chosen to read.
3. Shower before bed.
Typically, many people like to shower in the morning. However, there are many benefits to showering in the evening. Showering at night makes it a part of your routine. Plus, you go to bed feeling clean and warm which is integral for that cozy bedtime feeling. One other bonus to an evening shower is that the heat from the water makes you feel relaxed. This relaxation is key to getting better sleep in no time.
4. Use a diffuser.
If you’re looking for another way to create a zen nighttime routine, you should look into purchasing an essential oil diffuser. Diffusers fill up your bedroom with the scent of your choice. Choose essential oils like lavender, frankincense, or chamomile for a relaxing mood. Rituals like these promote a calm ambiance that’s perfect for bedtime.
5. Release your worries.
At the end of the day, everyone has things they worry about. However, if you notice that you’re under significant distress every night it’s worth reaching out to a therapist. A therapist is one way of dedicating time to let go of some of your anxiety, negative emotions, and worries. Therapists can also link you up with psychologists who can help provide medication treatments for anxiety, depression, bipolar disorder, and other mental disorders. Finding a therapist that works well with you can be challenging but it’s important to take the first step by researching a therapist that suits your specific needs. When you’re ready to take your first step, search for resources like WithTherapy. Their services can match you with a highly-qualified mental health provider to get you the relief and effective treatment you deserve. This way, you can focus on resting with an eased mind.
6. Create a routine.
If you haven’t noticed by now, a routine is a critical part of your bedtime. Routine is something we tend to push on young kids, but it works wonders for adolescents and adults too. Start formulating a nighttime ritual by including a warm shower, skincare, journaling, or reading. These rituals are your way of winding down which will help you get ready to sleep.
7. Make time for relaxation.
Many people hold stress and tension within their bodies, so when it comes time to relax before bed it almost feels impossible. A great solution for this is a trip to the spa. A spa trip is an ideal way to prioritize your wellness so that you’re feeling at ease. A spa retreat allows you to bask in luxury services for your face like having a facial massage, facials, masks, and a scalp massage which all hold tension. Or, you can opt for a trip to the steam room or sauna, hot tub, and a full-body treatment from a massage therapist. Overall, a spa trip is a great way to let go of your troubles and focus on feeling good and experiencing life.
8. Brew some tea.
Tea is a powerful drink you can incorporate into your bedtime routine. Brew a quick cup of hot water and consider tossing in a bag of chamomile tea. This tea is known for its sleep and relaxation benefits. Chamomille has a specific antioxidant that promotes sleep, so it’s definitely worth a try. Also, it’s a great natural alternative to sleep medications that can actually leave you feeling even more groggy.
9. Incorporate exercise.
Exercise is always an idea if you struggle with sleep. This doesn’t mean head out for a jog at 2 AM. What it does mean is to work in some kind of moderate exercise somewhere in your day. Moderate exercise can help you fall asleep, stay asleep, and ward off insomnia. So, even if it’s only a 15-minute walk on your lunch break, it’s worth your effort to achieve better sleep.
10. Track your sleep quality.
Last but certainly not least is to find a way to track your sleep. Sleep tracking is available with many fitness watches that allow you to analyze your sleep data. By looking at your sleep trends and habits, you can see if you’re lacking deep sleep. If you notice this trend, you can try to tackle it by going to bed at an earlier time or starting your routine earlier in the morning as well. Sleep trackers are incredibly useful for allowing you the opportunity to analyze your sleep preferences and trends – and in turn, helping you find the right balance for the perfect’s night sleep so that you can experience life to the fullest.