Best Sleep Practices to Try for Your Nighttime Routine

What’s your nighttime routine? Is there anything you love doing to help you sleep better? Or do you struggle to achieve restful sleep?

Good sleep benefits not only you but the people around you as well. When you’re sleep-deprived, you tend to feel under the weather. You’re not in a good mood, you feel exhausted, and somehow you feel you aren’t giving your best.

With the busy lifestyle people are leading, sleep sometimes takes the backseat. It’s often squeezed in and not prioritized. But if you’ve already seen how happier and better you feel overall with great sleep, it’s time to change things.

Best practices to try for a refreshing slumber

Achieving a full night’s sleep takes a lot more than lying in bed early. It requires a consistent routine. Here are some tips to help you get started.

1. Set a bedtime.

   Yes, this is easier said than done - children throwing tantrums, office workload piling up, or household chores waiting to be done.

   But still, try and decide on a specific bedtime schedule. And do your best to commit to it.

   Strive to get on your bed and wake up around the same time. Teach your body to get used to this schedule. Set alarms so you’ll know it’s time for your nighttime routine.

2. Plan the next day.

   Do you often stay up at night thinking about everything you need to do the following day? Don’t leave those thoughts suspended in the air.

   Keep yourself from worrying. Before going to bed, start planning for the next day. List down tasks and set priorities. Keep your list easily accessible to avoid drifting from it.

   Include even the smallest or basic errands on your to-do list. Being able to tick them off one by one and seeing what you’ve already accomplished will also help lift your mood.

3. Refrain from using electronics.

   Do you have the habit of checking electronic devices before bedtime? Do you tend to aimlessly scroll through your feed or catch up with friends before sleeping?

   If you’re trying to sleep better, it’s best to do away from this habit. The blue light in electronic devices may be the reason you’re finding it hard to sleep.

   Exposure to blue light can suppress melatonin production. Melatonin responds to darkness. It’s the hormone in the body that regulates the sleep and wake cycle. And too much exposure to blue light can mess it up.

4. Take a warm bath.

   Taking a warm bath 1-2 hours before bedtime can help you sleep better. It helps lower blood pressure, releases body heat more quickly, and may offer relief to nasal congestion.

   According to a research review, a warm bath at about 104 degrees Fahrenheit for as little as 10 minutes can increase sleep time and decrease the amount of time it takes to fall asleep.

5. Set the mood for rest.

   Set the environment for a calming sleep. Turn the lights off, adjust the room temperature, and block noises. But if you find that listening to music helps you sleep faster, continue to do so.

   Listening to audio, no matter the type or genre can help drown other sounds. According to a study, steady pink noise - the sound of the rain falling, rustling leaves, or crashing waves - can help induce a stable sleep time and improve sleep quality.

6. Snack light.

   It might be tempting to indulge in a heavy late-night meal, but try to stick to light snacks. This helps you avoid frequent bathroom trips during sleep as well as acid reflux and indigestion.

   The body slows down at night as it prepares for sleep, so a heavy meal will be harder to digest. Fruits and non-caffeine beverages are great nighttime snack ideas.

Ready to sink into your sheets and indulge in quality sleep?

Think about what could make your place more conducive for rest. It could be clean and fresh sheets, dimmer lighting, or light fragrances.

Whichever way you want to set your room, take note of habits that interfere with your sleep and do away from them. Try basic steps, such as taking a warm bath and drinking tea, and see if they work for you.

The best practices for improving sleep quality don't have to be grand. One rule to follow: use your bed only for rest or sleep, and avoid taking your work or food to it.