Often talked about, rarely explained, what is a nighttime routine? Put simply, it’s the series of steps you take before bed to ensure your body and mind are ready for sleep. What you might not know, however, is that it’s possible to improve your sleep just by making small changes in how you approach these moments.
You can make plenty of little changes to your nighttime routine to get better sleep, from eating a light snack before bed to helping the entire process with natural supplements like a CBD sleep aid. In this article, we’ll explore several of these simple life hacks! Here are ten ways to help improve your nighttime routine:
- Try a Light Snack Before Bed – You don’t want to go from dinner right into bed. If you have a light snack of about 100-200 calories, it can help you fall asleep faster and stay that way longer. For example, since food takes your body about six to eight hours to fully digest and your bedtime is 11ish, having a light snack at around 10 p.m. can help you feel more tired when it’s time to go to sleep.
- Avoid Alcohol – Yes, it might make you sleepy in the moment, but don’t be fooled! Alcohol disrupts your quality of sleep and can affect your REM patterns. If you want to drink before bed, limit it to one glass of wine or beer for an evening treat and try to time it at least two hours before lights out.
- Avoid Caffeine – We know this is a tough one! But caffeine has been shown to have a half-life of four hours in the average person, so, if you drink it in the mid-morning or early afternoon, you’ll still be feeling some of its stimulating effects late into the evening. Try cutting back on caffeinated drinks like tea, soda and coffee throughout the day to ensure they don’t disrupt your nighttime routine.
- Stick with a Regular Bedtime – Your body gets used to a certain rhythm. If you’re going to sleep at 11 p.m. every night, your body will get the message that that’s when it’s time to relax and fall asleep. Going to bed at irregular times makes it more difficult for your brain and body to understand what is happening, resulting in sleep disturbances. It may be tough at first to establish a regular bedtime but, before long, you’ll feel the benefits so it’s worth the effort.
- Leave the Electronics Off – It may be tempting to watch that show or movie you’ve been wanting to catch up on but watching TV too close to bedtime can hurt your sleep. The bright light of a television screen tricks our brains into thinking it’s still daytime, making it more difficult to fall asleep. If you must watch something, make sure the screen you’re watching it on has a blue light filter.
- Create the Right Conditions – Just like plants need light and water to grow, our bodies need the right environment to get good sleep. Without comfortable temperatures and a dark, quiet room, falling and staying asleep can be difficult. Some things you can do:
Keep the temperature around 65 degrees Fahrenheit (18 Celsius) at night. Your body needs to drop its temperature slightly to fall asleep.
If noise is an issue, invest in some earplugs or noise-canceling headphones.
Cover any windows that let light into your room with blackout curtains or shades.
- Wind Down – It’s easy to fall asleep when you’re tired but, for most people, winding down is just as important. Try not to look at screens an hour or more before bedtime. If you want to read, choose a physical book instead of your iPad or laptop. Engage in a relaxing activity and avoid overstimulating yourself.
- Make Your Bed – You spend an average of eight hours in your bed every night, so make sure it’s as comfortable and inviting as possible! Making your bed regularly and changing the linens weekly will make sure your bed is an inviting place. If you’re one of the many folks who feels making their bed is annoying, the key is to keep the number of things on it down to a minimum. Think one or two pillows per person and a light blanket or two at most.
- Get Some Help – Many of us have trouble falling asleep because we lie in bed for hours, tossing and turning, unable to get comfortable. If you find yourself often staying awake for more than 30 minutes after you go to bed, it may be time to seek help from natural supplements to help you get to dreamland. Adding something like CBD drops or a melatonin capsule to your evening routine can help you fall asleep more quickly and ensure you stay there.
- Make the Time Count – Don’t feel guilty about spending more time on your nighttime routine! It’s essential to make sure you are fully rested to face the day ahead of you, so be sure to take some time for yourself every night before you turn out the lights.
A Good Nighttime Routine to Help You Sleep Tight!
A nighttime routine is important to establish so you can enjoy better sleep, but many people don’t have one. By making small changes to your nightly habits, you can improve the quality of your sleep and feel more rested in the morning. It may take some time before you see results from a new routine, so be patient with yourself! If all this sounds intimidating, make an adjustment or two at a time and see how it works. Challenge yourself tonight and try out one new change to get the best sleep possible!