Quality sleep is one of the significant determinants of quality of life. It promotes good health and increases productivity for success and happiness. If you’ve not been having a good sleep, it’s time to structure your night time. We’ve come up with ten tips for an ideal nighttime routine for your pleasure. Use this information to plan your bedtime so that you can have a good day the next day.
1. Meditate For Peace Of Mind
For thousands of years, people have made use of meditation to improve sleep. Meditation is also suitable for bedtime if you’re working towards a good night’s sleep.
You can do 10 to 15 minutes of meditation to get your mind in the right frame. You’ll not only create peace of mind but an atmosphere of calm and ease to aid sleep.
2. Positive Thought Work Wonders For Your Soul
Nothing damages a night time more than negative thoughts. It makes your blood pressure rise and trigger anxiety and anger. Form the habit of thinking only positive thoughts before going to bed.
You’ll encourage the release of useful hormones that will make you calm and sleep well. Good thoughts also reduce nightmares or bad dreams.
When you sleep thinking positive, you also wake up thinking positive for the new day. Put your mind in the right position for an ideal nighttime routine.
3. Take A Warm Bath
Most people have to go through stress working through the day. Stress puts immense pressure on your bloodstream and reduces the flow of blood. You can get relief by taking a warm bath an hour before going to bed.
Many people testify to the power of warm baths at night for a comfortable night rest. Warm baths also encourage the release of certain hormones that relax muscle tension (1). You also get better skin and improve blood circulation for a better lifestyle.
4. Read A Book
If you have stress issues and you love reading books, do it every night before bed. Reading a book before going to bed will soothe your nerves and relax your mind. That is one reason kids go to bed fast and sleep well when you read to them. Storage of memory happens during sleep.
So, when you read before bed, you become more creative. An increase in creativity will improve productivity in personal life and career. You’ll also sharpen your memory. And increase your capacity to memorize and keep vital information.
5. Make A To-Do List For The Next Day
Many people don’t sleep well because they worry too much about the following day. The scenario is understandable. Life is unpredictable, and you’re only human for worrying.
You can overcome anxiety by making a to-do list of the next day’s activities. Having a list puts your mind at rest and makes you more optimistic. Happiness leads to the calmness that makes you have a good sleep. It’s as easy as that.
6. Remove Any Screens
Modern technology is one of the biggest threats to quality sleep. An ideal nighttime routine should not include anything that has a screen. Your laptop, tablet, and smartphone should be far away from your bed. Looking into your phone before bedtime will keep your mind engaged.
The last thing you need before bedtime is your brain taking in so much information. Also, the blue light from phones suppresses melatonin. The hormone is necessary for sound sleep. You could come across something annoying, and that can affect your sleep. So, put the screens away and focus your mind on sleep.
7. Listen To Your Favorite Songs
Instead of your screen, why not listen to music. That is why you need a playlist of relaxing music to calm your mind and put you in the mood for quality sleep—listening to music before bed is an ideal nighttime routine.
Music can help you to reduce insomnia and sleeplessness. Sounds can also help you develop a quality sleep routine that will make you healthy. Classical music is one of the best types of sounds to fall asleep to.
Some people also listen to recordings of rain and the flow of the body of water. Meditation music and nature sounds are also useful to listen to before going to bed.
8. Dim The Lights
Most people can’t sleep with the lights on. Direct bright light may interfere with sleep by reducing the effect of melatonin. Lights also make it less useful for your brain to understand night time.
Turn off the lights the moment you start to feel you’re going to sleep. Blue lights are the most challenging since they affect the circadian rhythm. The circadian rhythm is a natural process that controls sleep and wake time (2).
Make sure you have the windows open before going to sleep if you’re sleeping in the dark. It will let in daylight and sunlight in the morning so you can wake up. You don’t want to oversleep and then go late to work.
9. Hit The Mattress Only When Ready To Sleep
Don’t go to bed until you’re ready to sleep. Do this to train your brain that hitting your mattress means bedtime. The human brain is potent; more than most people can imagine. It’s one of the best tools to help you create the ideal nighttime routine that you need.
Spend time on the couch listening to music or reading a book. Don’t do anything that is too mentally tasking. A restless mind will find it hard to sleep.
Also, make sure you keep a journal beside you to write down new ideas. It will help you to avoid mental activities that may create anxiety.
10. Set Your Alarm
Most people will need the help of an alarm to wake up at the right time. So, before going to bed at night, make sure you set the time. Alarms can help you sleep better, making it an ideal nighttime routine.
It will give you peace of mind that you won’t oversleep. Alarms can help you normalize sleep schedules. And make you disciplined with sleep for a more productive and healthy lifestyle.
Allison E. is the Editor in Chief at Whatsdalatest. He enhances brand awareness and the communication process. He enjoys writing useful content for people from all walks of life.