Creating a Nighttime Routine by Beata Fourmanovskis

 One of the most important factors of being a healthy individual and living a long and prosperous life is getting a good night’s sleep. According to the Sleep Foundation, adults (18 – 65 years old) need 7-9 hours of sleep each night. However, sleep is often seen as lost time that can be used to do more work, watching TV, going out with friends, or study a bit more and is seen as a barrier to success and happiness. As a result, many adults are sleep-deprived and that can cause long-term health problems such as insomnia, weight gain, and heart attacks. Now is the time to take back the lost time of sleep, put on your pj’s, and snooze your way to a better life. 

  1. Go to sleep and wake up at the same time.

Hearing the morning alarm clock is the worst sound in the world so why not go ditch the late-night Netflix tv show or movie and go to sleep? Try to go to sleep and wake up at the same time so that you will be able to fall asleep and get better quality sleep at night. It will also make it easier to wake up in the morning with energy and you may no longer need an alarm clock as your body will automatically wake you up to start your day. This may mean going out to lunch with friends rather than dinner so you have enough time to wind down and go to sleep at the same time. Some other benefits of going to sleep and waking up at the same time is improved alertness, less irritability, and better immune system function (Peters, 2020).

  1. Turn off all technology at least half an hour to one hour before you are going to sleep.

Technological devices including cell phones and computers give off blue light making us addicted to our screens and keeping us awake at night By using your phone, TV, or computer before falling asleep, your eyes are glued to the screen and that confuses your brain into thinking it is daytime rather than nighttime, making it harder to fall asleep but also getting quality sleep. Instead of falling asleep on your phone, try turning off your phone, computers, and all other technological devices and instead picking up a good book to read or journal and be in a dim light room to make it easier to fall asleep.

  1. Get yourself ready to go to sleep.

It can be as simple as putting on your pajamas, brushing your teeth, and drinking some tea. By doing these activities before going to bed, your brain and body will know that you will soon be going to sleep and gradually you will be tired and make it easier to fall asleep. Make sure it is constant activities that you are doing every night and doing it at the same time such as being in your pajamas at 10pm and brushing your teeth at 10:10pm and reading a book from 10:20pm to 10:40pm and going to sleep at 10:45pm. This will allow you to make these activities a habit so that you will be able to fall asleep with ease.

  1. Fast a few hours before going to sleep.

Food is essential for living but fasting before bed can also be beneficial to your health including improving sleep quality. Make sure to have your last meal of the day at least two to three hours before going to sleep so that your body has the time to digest the food. However, it is important not to go to bed hungry as well so feel free to have a light snack such as apples and peanut butter before bed so your stomach does not growl at you during the night. However, it is important to not have caffeinated foods and drinks before bed. A good rule is to drink coffee in the morning and chamomile tea at night. Overall, fasting before bed can present benefits but it is important to listen to your body’s needs.

There are many things you can do and include in your nighttime routine to help you get a good night’s sleep and make it a habit. The important thing to remember is to make small steps and actions to help you build a routine and make it work with your life. I hope I have inspired and provided you with a few tips that you can incorporate in your own life that will allow you to get 7-9 hours of quality sleep and live a long and healthy life.



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