Sleep is one of the easiest ways to improve your health, mood and energy. Many people struggle to fall asleep or stay asleep due to busy lives, technology use and poor habits. By making small changes to your nighttime routine, you can relax easier at night and wake up more energized in the morning.
Try adding a few of these mindset and habit changes into your daily routine. Sleeping will become easier and feel more natural with routine.
1. Maintain a consistent sleep pattern.
If you go to bed and wake up at the same time every day, even on the weekends, your body will develop a natural sleep rhythm. When we foster regularity, snoozing off becomes easier, and the quality of sleep also improves on a long-term basis.
2. Establish a soothing pre-sleep ritual.
A calming ritual before sleep tells your brain it’s time to rest. You can read books, listen to some soothing music or take a warm bath. Stay away from work, stimulating debate and stressful activities.
3. Try not to use screens before sleeping.
Phones, tablets and computers give off blue light that keeps the brain awake. Turn off screens 30 to 60 minutes before bed time. Instead, you could write in a journal, do some gentle stretches, or sip a caffeine free herbal tea.
4. Arrange your bedroom for sleep.
A room that is dark, quiet, and cool allows for deeper sleep. Utilize curtains, ear plugs, or a fan if needed. Keep your bed comfortable and only sleep in it without working or scrolling, so that you associate your bedroom with rest.
5. Be mindful of your food and beverages.
Stay away from heavy meals and caffeine before sleep. Having a lot of food in the evening can be uncomfortable, while caffeine and alcohol will disrupt sleep later at night. Stay crispy and crunchy. Drink lots of water.
6. Remain active as much as possible throughout the day.
Exercise relaxes your body to sleep better at night. Sometimes a short walk, mild workout, or just stretching out during the day can help sleep better at night. Simply don’t do vigorous exercise before sleeping.
7. Let go of stress and anxieties.
Your brain likes to think, making it hard to sleep at night. Take time to journal things on your mind, practice deep breathing, or meditate before bed. Letting go will allow your body to enter sleep mode.
