All of us have busy days that make it difficult to get to bed on time. Whether we can’t stop thinking about something stressful that happened earlier that day, or we are too busy thinking ahead to what we need to get done tomorrow, it can be extremely challenging to clear our minds and prepare for sleep. It is extremely important to develop a regular bedtime routine that puts you in the proper mindset to go to sleep and wake up feeling refreshed. Follow these easy steps to create a nighttime routine that works for you and helps you wake up ready to take on whatever the day throws at you.
1. Don’t eat heavy foods before bed
Eating heavy foods before bed can cause make us animated with new energy. They can also make it more difficult to fall asleep, as our stomachs need to process additional foods. If you have to eat before bed, stick to foods such as whole grains and nuts, which are metabolized slowly by your body.
2. Establish a winding down routine
We would never start any athletic activity without the proper warm-up. We should apply that same mentality to sleep. Start getting cozy at least one hour before bed, in order to let your body wind down and put you in the right mindset for sleep. Read a book, drink a warm glass of decaffeinated tea, or meditate. Avoid doing anything that can potentially make you anxious or otherwise excited.
3. Limit your use of electronic devices
The backlit screens of our phones, tablets, and other devices trick our bodies into thinking its light outside. Don’t let them interfere with your body’s natural sleep cycle. Try not to look at your phone, or any other devices, at least an hour before bed. Even better, sleep with your phone in another room, so that it doesn’t distract you and keep you from getting to bed.
4. Start dimming the lights
Our bodies naturally start producing melatonin in reaction to the amount of light in the atmosphere lessening. If we spend time before bed in heavily lit rooms, the melatonin production in our bodies slows down, making it harder to fall asleep. If you have a dimmer, start gradually darkening your room several hours before bed. If not, try turning off your main light and using a lamp while you read, write or talk with your partner at night.
5. Try to stick to a regular bed time
It can be hard to go to sleep at the same time every night. Work, social obligations, or not wanting to put down a good book can all prove to be obstacles towards developing a night time routine. But like anything else, your body can be trained to fall asleep at a certain time. Aim to get into bed around the same time every night. If you want to get to bed earlier than you do currently, then start getting into bed slightly earlier every single night. This will allow you to gradually get to bed earlier every night.
Even when you optimize your nightly routine for the best possible sleep, it never hurts to have a secret weapon up your sleeve for evenings that the usual tricks aren’t quite cutting it. As an all-natural, non-habit forming sleep drink, reBloom can take the guesswork out of trying to get to sleep and sleep through the night.