Bright lighting, loud noises, and racing thoughts sure don’t stimulate the type of zzz’s we need to wake up feeling thoroughly rejuvenated. Still, many of us dive into bed at the end of a long day without giving a second thought to the things that sabotage our rest.
Bedtime habits and good sleep go hand in hand, so here are three simple preparatory bedtime habits that will help transform your so-so slumber into a gratifying snooze session.
Good Sleep Bedtime Habit 1: get on one sleep schedule and stick with it, even on the weekends.
Regulate your sleep pattern by going to bed and waking up at the same time each day. This will help you sleep better at night because a regular sleep schedule strengthens and supports your sleep rhythm. Adults need anywhere from seven to nine hours of sleep in a typical 24-hour period.
Always eat breakfast first thing in the morning. Dr. Nerina Ramlakhan, author of Tired and Wired says “eating breakfast delivers your body an important message. It tells it that in your world there is an adequate supply of food, it can relax, and that it can fall into sleep mode when it needs to.”
Good Sleep Bedtime Habit 2: give your body the time it needs to shift into sleep mode.
Start to wind down about one hour before bedtime. You can do anything that relaxes you. Calming activities like listening to soothing music, drinking a cup of tea, reading a book, taking a hot shower, or meditating will shift your body into sleep mode.
Good Sleep Bedtime Habit 3: set your bedroom temperature between 60 and 67 degrees Fahrenheit.
When you lay in bed, your body temperature decreases to initiate sleep. Keeping your bedroom temperature cool will make it easier to drift into the REM sleep phase. REM (Rapid Eye Movement) sleep exercises important nerve connections by stimulating areas of your brain that are vital in learning and making and retaining memories.
Start paying attention to your bedtime habits and adjust your behaviors where needed for good sleep. After all, you deserve a good night’s rest every day.
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