This is a collaborative post
What are your sleep habits like? Do you need some help? You never know the value of a good night’s rest until you’ve gone without one. The truth is that for the average person who doesn’t get enough sleep, their habits are the issue.
They watch TV right before bed or scroll through Instagram one last time. They have lights on in their bedroom or ambient light coming in from outside. Plus, they keep the temperature too warm so they end up tossing and turning.
The good news is that there are sleep habits that can help you rest better, starting as early as tonight. Here are some of those habits for bedtime.
Stop Using Technology Right Before Bed
If you’re a habitual phone checker or social media addict, it might be time to rethink your nightly routine. Technology has a significant impact on sleep quality.
The blue light emitted by devices like smartphones, televisions, and tablets signals the brain that it’s still daytime. This means that your body’s natural processes to help you rest are short-circuited.
Limit screen time once it gets dark out and turn off TVs, smartphones, and tablets an hour or more before you want to sleep. You could also get blue light-blocking glasses to reduce the amount of blue light to get after dark.
Use the Right Supplements If Needed
Some people need a little help falling asleep. The good news is that there are natural herbs and supplements that you can use to help. Magnesium, valerian root, and melatonin are some of the best supplements and vitamins for sleep.
These supplements help the mind and muscles relax better so that it’s easier to fall asleep. Magnesium is a great option, just find a form that won’t cause you any GI distress.
Make Darkness a Priority in Your Bedroom
One of the best ways to ensure you’re getting enough sleep is by making sure your bedroom is as dark as possible. The human body produces melatonin naturally when it’s dark.
This helps regulate your circadian rhythm and makes you feel sleepy. If you have a lot of light coming into your room at night from street lamps or night lights, this can lead to inconsistent sleep patterns. A dark room, like a cave, is best for a good night’s rest.
Don’t Drink Alcohol Right Before Bed
While alcohol is a natural depressant, this doesn’t make it the best option for bedtime. Alcohol can disrupt your sleep patterns and keep you from getting a deep enough sleep.
Some people even experience insomnia when they drink right before bed. Instead, drink earlier in the night and make sure you counteract it with extra water.
Avoid Eating Sugary Foods at Bedtime
Want a burst of energy? Sugar is a great option. But before bed, you probably don’t want that effect. Instead, avoid eating sugary foods at bedtime. Sugary foods cause your blood sugar to spike, which can lead to an energy crash and trouble sleeping. If you’re craving something sweet, opt for a banana or other piece of fruit instead of cookies or chocolate bars.
Start Your Bedtime Routine an Hour Before You Want to Sleep
If you want to be well-rested and refreshed in the morning, it’s important to start your bedtime routine an hour before you want to sleep.
A healthy snack, warm bath, and relaxing activity are all part of a good pre-sleep ritual. This also means turning off your smartphone or putting it away.
Dimming the lights in your house, and anything you need to do to indicate to your body that it’s time to go to sleep.
Make the Temperature in Your Room Conducive to Sleep
To sleep well, you need to feel comfortable. While it’s tempting to crank up the heat during winter and turn down the air conditioning during summer, this isn’t always best for your body.
Most people sleep best when the temperature in their room is around 65-70°F. Make sure you have blankets to help you feel warm enough but that doesn’t cause you to overheat.
Try some of these tips tonight to start your path to better sleep at night. You’ll be amazed at how good your body and mind feel when you get the right amount of sleep each night.
When you sleep more deeply, you’ll be able to focus better and have more energy to meet the needs of the day.