Getting good sleep is essential for your success the next day. However, it can be hard to disengage from whatever’s going on and let your mind and body unwind. Getting into a regular bedtime routine is one of the best ways to make falling asleep a little bit easier. Here are some of the best bedtime habits to incorporate into your routine.
Schedule your bedtime.
Your body’s circadian rhythm tells you when you should be awake and when you should be sleeping. Going to bed and waking up at roughly the same time each day – even on weekends – is one of the best ways to make going to sleep a little bit easier. One of the best ways to ensure you do this is to set the alarm to remind you to go to bed. This can prevent you from getting sucked into Instagram or binge-watching Netflix without being aware of the time.
Don’t keep your phone in your room.
Once that alarm has gone off reminding you to go to bed, set your phone outside of your room. It’s best not to have any electronics in the bedroom. This is because electronics emit a large amount of blue light, which can inhibit melatonin production and keep you up at night. Invest in an old fashioned alarm clock so that you don’t need to keep your phone in your room to wake up.
Enjoy some caffeine-free tea.
A hot drink before bed can be incredibly soothing and get you in the mood to go to bed. Tea, in particular, is known for being one of the most effective drinks to help you relax. If you don’t like tea, hot water with lemon or other hot beverage can work just as well. Just make sure these drinks don’t have caffeine in them, as this could keep you up all night!
Practice meditation before bed.
Meditation is an excellent habit of getting into right before you go to bed. There are many different ways to meditate, so even if you don’t enjoy traditional forms of meditation, there are still meditative activities you can enjoy to clear your mind. For example, some gentle yoga stretches before bed can be meditative. Coloring is also a great reflective activity. You can find guided meditations online that are designed specifically for sleep, or you can meditate on your own in whatever way is most comfortable for you. If sitting still is difficult, try taking a cooler temperature shower to lower your body temperature and get you ready to fall asleep.
Set the mood.
It’s imperative that your bedtime environment is one that encourages and supports sleep. Make sure the room is very dark – you can even add blackout curtains if you have to. Slowly start turning off lights an hour before you go to bed so that your eyes can adjust. You should also make sure your bed is nice and comfortable, with the appropriate amount of pillows and blankets so that you can relax. Finally, add some white noise if you find it relaxing.