Create a Nighttime Routine for Better Sleep
By Stepy Kamei
Want to know the secret to getting better sleep? Well, there may not necessarily be a single secret answer, but there is at least one thing that many health experts agree on -- and that's the fact that establishing a nighttime routine can be one of the most effective ways to improve the quality of your sleep, every night. Keep on reading to pick up some useful tips on incorporating a few healthy habits into your nighttime routine, in order to help your body and mind wind down effectively.
Plan for Tomorrow
If you find yourself dealing with racing thoughts and worries about the next day as you lay in bed and try to sleep, it may benefit you to prepare ahead of time. Spend some time in the evening making a to-do list, writing your concerns and worries in a journal, or even laying out your outfit so it's ready to be put on in the morning. These little changes to your evening routine may help you feel less worried or stressed as you climb into bed.
Unwind With Yoga and/or Meditation
Many people find the evening hours to be a great time to focus on self-care and reflection from the day. Try a short, gentle yoga routine to calm the nerves and relax the muscles before sleep. You can also try a short meditation to further quiet your mind and check in with your mental health. This can help get you in a relaxed and stress-free state, which can make falling and staying asleep that much easier.
Replace Technology With a Book Before Bed
You've probably heard about how too much exposure to blue light (the light that emits from computer and phone screens) right before bed can make it harder to fall asleep. That's because the brain interprets this light as a signal to stay awake -- not what you need as you're trying to doze off in bed! So, consider swapping to a book or magazine to help you unwind in bed instead.
A warm cup of herbal tea might be just the thing you need to fully unwind at the close of the day. Many people find comfort in the routine of brewing a cup of caffeine-free herbal tea before they head into the bedroom. Teas with ingredients such as lavender, chamomile, and valerian are known to relax the mind and induce calm and sleepiness, naturally.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Hoboken, NJ.