How to Establish a New Bedtime Routine for Better Sleep?

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Good quality sleep is essential for every human being as it has a major effect on your daily life. If you’re sleep-deprived, your brain can’t function well and your immune system weakens, which is necessary to fight a lot of infections and illnesses. Therefore, different people look for different ways to help them get better sleep. For instance, light sleepers who also have sensitive skin can use a soft, hypoallergenic sleep mask to help them sleep better.

If you’re not able to sleep properly lately due to your unsatisfactory bedtime routine, it’s never too late to establish a new bedtime routine. Hence, in this article, we’ll provide you with some tips to help you sleep better. Read on!

Decide on a Set Bedtime

Setting a bedtime routine that you can strictly follow every single day is essential, therefore, you need to decide on a particular time to sleep and wake up every day.

Following a bedtime routine will train your body’s circadian rhythm (sleep-wake cycle) and this way, you won’t find it hard to go to sleep quickly or wake up energetically.

For example, you can sleep at 11 pm every night and wake up by 7 in the morning to train your sleep-wake cycle.

Limit Your Consumption of Unhealthy Snacks or Caffeinated Drinks   

Unhealthy snacks such as fried or spicy fast food can cause heartburn and digestive issues. Whereas, caffeinated drinks like coffee and energy drinks can restrict the release of sleep hormones called melatonin.

Hence, it’s quite important to limit your consumption of such unhealthy snacks and drinks by evening to go to sleep immediately at nighttime.

Get Rid of All the Sleep Distractions  

Whether it’s noise, light, or unsatisfactory room temperature and bedding, you need to get rid of these for a premium quality sleep.

For noise, you can get comfortable earplugs or a white noise machine. For light, you can use a sleep mask and in case you sleep better with little light, you can use a soft amber glow light in your room.

Furthermore, make sure your air conditioner is set to the ideal temperature. Your bedding such as pillow and mattress should be supportive, breathable, and cozy.

It’s also vital to note that electronics can restrict the release of sleep hormones in your body. So, you should stop using electronics for almost 3 to 4 hours before going to bed.

Avoid Long Naps

Usually, it’s recommended to take naps not longer than 20 minutes in the evening. Naps are only required to help an individual get rid of the work stress and refresh their mind and body.

If your “naps” are an hour-long, you will be disrupting your circadian rhythm, and you won’t be able to avoid countless tosses and turns during your sleep time.

Free Your Mind of Negative or Anxious Thoughts

When establishing a new bedtime routine, you also need to make journaling your new habit. All the negative thoughts can make you anxious and instead of going to sleep, your brain will be active with all the unnecessary thoughts.

Therefore, writing down your emotions in a diary a few minutes before going to bed can help you get rid of the pessimistic thoughts. You can also opt for meditation or light yoga to help you sleep better as soon as you hit your fluffy pillow.    


She is a health/beauty expert, and freelance blogger from FL. She contributes to local, regional, and international publications on the topics of Health, Fitness, and Beauty.

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