Create a nightly routine for restful sleep and a healthy life
Do you have trouble falling asleep at night? Do you wake up tired and weak in the morning? Your nighttime routine may be to blame. A consistent bedtime routine can help your body and mind relax and prepare for a restful sleep.
Gorilla Healthy has tips on how to revamp your nighttime routine to prepare for a good night of sleep!
Counting the countdown to sleep
What is your nightly routine like? According to a study by the Council for Better Sleep, 81% of adults in Germany take measures to ensure a good night's sleep. Regular nighttime habits can not only prepare you physically for sleep, but also support you mentally.
Additionally, establishing a consistent bedtime routine is beneficial for sleep. It creates a predictable pattern of calming relaxation signals for your body, signaling it is time to wind down and prepare for sleep.
A few hours before bedtime
As you begin your nighttime routine, it's important to unwind from the day's activities. Leave work at the office, try to let go of the stress of the day and put on something more comfortable.
Avoid caffeine & alcohol
Avoid caffeine and alcohol a few hours before bed as they can affect your sleep. Caffeine is a stimulant that can make it difficult to fall asleep and stay asleep and disrupts the natural transition between light and deep sleep, causing you to wake up tired and groggy in the morning. Alcohol may initially make you relaxed and sleepy, but it has negative effects on the quality and duration of your sleep. It can cause you to wake up more often during the night, disrupting your sleep and making it difficult to get the restful sleep you need.
Avoid intense workouts
It's also best to avoid intense workouts before bed. Intense exercise can increase your body temperature and heart rate, cause your body to release cortisol, which can make it harder to fall asleep and reduce sleep duration. Instead, opt for light exercise in the evening. Gentle stretching or yoga are great for loosening up your body and preparing it for a good night of sleep.
Preparing for the next day
Set yourself up for success and get ready for the next day by getting your clothes ready, packing your gym bag, or checking off any final tasks from your to-do list. This may sound similar to your kids' bedtime routine, but a nightly checklist for adults can be an extremely useful way to clear your mind and better prepare for the next day.
2 hours before bedtime
As you get closer to sleep, consider incorporating a little "me time" into your nightly routine to relax and prepare for a restful sleep.
Sip something
Our bodies lose moisture while we sleep, and going to bed dehydrated can cause you to wake up during the night and disrupt your sleep. So it's important to stay hydrated during the day. However, don't drink too much water right before bed. A small glass of water or a soothing cup of chamomile tea should be enough to quench your thirst.
Have a light snack
Try to avoid heavy meals and sugary treats close to bedtime, as a sore stomach and digestive problems can disrupt your sleep. However, that doesn't mean you have to go to bed hungry. If you need something to satisfy hunger, try something light like a handful of nuts and seeds. Almonds, walnuts, pistachios and pumpkin seeds contain magnesium and tryptophan, which contribute to relaxation and sleep.
Take a warm bath
A warm bath can also help relax your muscles and calm your mind. Add some lavender oil to bath water to enhance its calming effects. Additionally, immersing yourself in warm water increases your body temperature. When you get out of the bath, your body slowly cools down, which stimulates your brain to release melatonin. Melatonin helps you fall asleep faster and enjoy more restful sleep.
45 minutes before bedtime
Now your nighttime routine moves to the bedroom, and you can prepare for sleep by putting on comfortable pajamas, dimming the lights, and making up the bed.
Turn off the blue light
Blue light from electronic devices can disrupt your body's production of melatonin, making it harder to fall asleep. So, before going to bed, turn off all devices that glow blue, including your phone, tablet, and computer. If you want to use your screens, try turning on the "Night Shift" features, which give off a softer, warmer light.
Practice self-care
Incorporating your self-care routine into your nighttime habit not only helps you feel more relaxed, but engaging in calming, mindful habits like cleaning your face or brushing your teeth around the same time each night can signal your brain that it's almost time for bed .
Create the right atmosphere
Creating a comfortable sleep environment is crucial to a healthy nighttime routine. You can do this by adjusting the room temperature, turning on a white space generator, snuggling up in clean, comfortable bedding, and using soothing aromatherapy scents like lavender and cedarwood to make your bedroom a sleep paradise.
15-30 minutes before bedtime
You're in bed and feeling tired, but you're not ready to close your eyes and sleep yet. That's fine! There are other things you can do to calm your mind and body before sleep.
Read a book
Reading a book can help you relax and distract your mind from worries and stress. Whether it's a nonfiction book or a dystopian sci-fi novel, just make sure you don't stay up too late and read another chapter (or two or three).
Write in a journal
Writing in a journal can be a great way to process your thoughts and emotions before bed - and has been shown to improve sleep! Think about things you are grateful for as you mentally wrap up your day and prepare for sleep.
Practice mindfulness
Meditation or mindfulness practices can also help calm your mind and body. Try simple breathing exercises or guided meditations to prepare for sleep. You can do them while sitting in bed or lying down. Often it is the simple act of conscious breathing that helps the most.
Conclusion
Redesigning your nighttime routine can improve both the quality of your sleep and your overall well-being. By creating consistent habits aimed at relaxing and winding down, you can prepare your mind and body for a restful sleep and wake up in the morning feeling refreshed and ready to take on the day. With the high quality Pillow and mattresses from Gorilla Health you can further optimize your sleeping comfort and promote a healthy lifestyle. Immerse yourself in your new nighttime routine and enjoy the benefits of a restful sleep!
