It’s Wellness Wednesdays! We’ll talk about developing a healthy bedtime routine. Sleep is important, and it is possible to have a good night’s sleep. When you are sleep deprived, there are many negative health effects, including high blood pressure, diabetes, and heart disease. And if you don’t sleep well, it can also make you feel depressed, sleepy, and anxious.
Lack of sleep is a serious issue for many adults. Sleep is important to the health of our bodies and minds, and we should all be striving to get enough sleep each night. But as an adult, do you need to follow a bedtime routine to ensure you will sleep soundly? Or are you able to climb into bed and drift off to sleep whenever you please? What are the signs that you need a bedtime routine?
Would you give anything to be able to sleep soundly – even once? As a nation, we pop sleeping pills regularly. But you don’t have to! A major contributor to enjoying a good night’s sleep is to have an effective bedtime routine.
Chances are that you already have a bedtime routine. However, certain tasks prior to bed will help you sleep, while others won’t. The key word here is, “effective,” meaning that your habits work to help you sleep.
Consider these suggestions to help you construct a bedtime routine that helps you fall asleep more easily and enjoy a deeper sleep:
Most people sleep better when they’ve exercised during the day. Because exercise tenses the muscles throughout your body, you’re better able to relax them later. As long as your doctor approves, try a little regular exercise.
- A 20-minute jog, a 30-minute walk on the treadmill, or even a bike ride will do. Pull out those old exercise DVDs and do a different routine every day.
2. Clear the clutter.
Believe it or not, it’s hard to go to sleep in a bedroom stacked up with a bunch of clothes, newspapers, and other stuff. Have a nightstand with a lamp, your alarm and space for your book and MP3 player. Ensure there are some wide-open spaces in the room so you can “rest” your eyes.
- Dust your bedroom surfaces and headboard every week. Even if you don’t have allergies, breathing in dust when you’re trying to sleep can be annoying and unhealthy.
3. Limit evening snacks.
Most nutritionists and medical personnel recommend not eating a couple of hours before you’re going to lie down. This practice helps you avoid possible gastrointestinal issues that could develop, and also saves you some calories.
4. Refrain from caffeine use throughout the day.
Although some people claim it’s not the caffeine that keeps them awake, they’ll never know unless they completely stop drinking the substance. If you must, have one or no more than two servings of caffeinated beverages before noon. After that, it’s caffeine-free till bedtime.
- If you’re hooked on caffeine, this suggestion may not be easy to carry out, but the results will ultimately be well worth your efforts.
5. Take a bath about an hour before you plan to go to sleep.
Even if you’re more of a shower person, recognize that showers are known for energizing people, which might not be the best idea before bed if you have trouble sleeping. It doesn’t have to be a long, drawn-out endeavor.
- Try a quick, warm bath to help your muscles relax. Even 15 minutes can help.
6. Complete your body care routine.
Brush, floss and moisturize. Taking care of your hair, teeth and skin will help ease your mind when you lie down to go to sleep. You’ll be free of any nagging thoughts related to your hygiene.
The last hour or so before you’re going to turn out the light, get your bed clothes on and read or listen to your nighttime playlist on your MP3. Although some people feel relaxed lying in bed and watching television, sleep experts do not recommend this as a way of improving sleep.
- Be willing to experiment with a couple of different options in your routine to discover what works best to help you obtain good sleep.
8. Take deep breaths.
Once you turn off the lights, focus on taking four or five deep breaths. Breathe out slowly through your mouth. You’ll feel your body sink into your bed a little more with each breath. This technique will work surprisingly well to help you get to sleep.
Designing your own effective bedtime routine will bring you many nights of relaxing, restful sleep. Revise your habits using some of these suggestions. You’ll discover you can have a great night’s sleep simply by altering your night-time routine.
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I really wanted to talk about this topic today because sleep is so very important for your overall health… PERIOD. Insomnia can be a real nightmare – and not just because you’re not getting enough sleep. Chronic insomnia has been linked to an increased risk of developing health problems like heart disease, high blood pressure, and diabetes. It can also lead to weight gain, impair your ability to concentrate, and even increase your risk of depression. In addition to these physical and mental health risks, insomnia can also take a toll on your energy levels and overall quality of life.
So if you’re struggling with sleeplessness, it’s time to take back control of your sleep habits – before it causes further damage. Fortunately, there are some simple strategies that can help you break the cycle of insomnia. Eating foods to balance your blood sugar levels can make for a better night’s sleep. From regularly scheduled bedtimes to calming nighttime rituals, you can make your bedroom a sleep sanctuary and reclaim your much-needed rest. Don’t let insomnia keep you up at night – start taking steps toward better health today!
Is Dietary Supplementation Right for You?
Good sleep is essential to your health, but it’s not always easy to get. That’s where dietary supplements come in! These products can help you get the restful slumber you need, without resorting to prescription sleep aids. They can also provide essential vitamins and minerals that may be missing in your diet.
But here’s the thing: if you don’t know what you’re looking for, shopping for dietary supplements can feel like a game of Russian Roulette. If you don’t do your research, there’s no telling what kind of quality product you’ll end up with (or how it’ll affect your sleep).
That’s why we recommend doing some research before you buy. Check out the label and look for ingredients that have been shown to help with sleep, like magnesium, valerian root or chamomile extract. You should also read up on reviews of different products; this way, you can be sure you’re getting something that actually works (and not just a placebo).
So, if you’re struggling to get some shut eye, why not try adding my Sleep Support Bundle to your routine? Trust me – you won’t regret it! All those sleepless nights will soon become a thing of the past! Plus, they’re totally natural so there’s no need to worry about side effects!
Tools To Improve Sleep
Do you struggle to get a good night’s sleep? If so, you may consider wearing an eye mask. Yes, that’s right; wearing an eye mask could be just what you need to finally get some restful shut-eye. Here’s why:
First of all, it helps reduce exposure to light. Many people with insomnia find that even the smallest amount of light can prevent them from falling asleep and staying asleep. By placing an eye mask over your eyes you can create a complete darkness in your sleeping environment, making it easier for you to drift off into dreamland.
Plus, using one also creates a sense of privacy and comfort. We all know how difficult it can be to feel at ease when you’re struggling to sleep, but wearing an eye mask can help. Not only will it block out the light, but it’s also a sign that you need your rest and that no one should disturb you until morning. I recommend this Eye Mask.
Soaking your feet in hot water before going to bed every night can prevent illnesses and prolong life. It can promote blood circulation, relax the body, relieve fatigue and greatly improve sleep quality. I recommend this Foot Spa Bath Massager with Heat.
Mindfulness meditation may improve sleep quality. Studies have found that meditation can help reduce cortisol, which is the hormone associated with stress. Meditation increases the natural melatonin levels to help with more restful sleep. Furthermore, meditation is shown to have benefits on patients with mental health disorders who may experience insomnia as a symptom. By using meditation to reduce symptoms of stress, anxiety, and depression, some patients have an easier time falling and staying asleep.
Using a meditation cushion and mat can help facilitate your mediation process. Although you don’t need a cushion to meditate, you may want to consider using one at some point. You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.
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Last updated on December 23rd, 2022 at 10:16 pm
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