Did you know that your daily habits can affect the quality of sleep you get?
I know it can be very hard to relax when you have many things to do, right? Your mind becomes restless to the point where it’s impossible to just relax. And that’s where these nightly habits come in.
You’ll learn different relaxation techniques and what activities to avoid before bed. You’ll also find out the most effective ways to prepare your mind and body for a peaceful night’s rest.
Waking up feeling refreshed, rejuvenated, and energized!
Based on this study, there is a connection between lack of sleep and many disorders or illnesses. So if you’re ever feeling like this isn’t worth it, think about your wellbeing.
Here are some reasons why having habits may be beneficial to you:
Benefits of Healthy Sleep Habits
- Helps you to be more Alert
- Promotes Emotional Well-being
- Boost Immune System
- Increase Energy Levels
- Better Stress Management
- Supports Muscle Recovery
- Help Balance Hormones
- Weight Management
- Increase Productivity
Best Nightly Habits To Always Do
1. Digital Detox
Many folks find it impossible to sleep without their phones or TVs being on. I am guilty of this at times!
They are not used to facing their thoughts or the silence of one’s mind. Do you spend hours on your device leading up to your bedtime?
If yes, hear me out.
The artificial blue light from your screens can mess with your melatonin production. This makes it 10x harder for you to fall asleep and stay asleep.
Not to mention, the constant scrolling through social media can increase stress and anxiety.
Try to put away all screens and phones two hours before bed. This allows your mind and body to prepare for a restful night’s sleep.
2. Turn the Light Down
Our bodies are naturally programmed to respond to light. Exposure to bright lights before bedtime can disrupt our natural sleep-wake cycle.
When you dim the light before bed, you are telling your brain it’s time to relax. Out of all the habits listed – this is the easiest to do.
If you’re not comfortable sleeping in the dark, then you can use a lamp.
Other options are using an eye mask or blackout curtains for a pitch-black room. Doing this simple act can lead to you falling asleep much faster.
3. Journaling
Journaling is one of my favorite things to do. This simple habit can improve your mental and emotional well-being.
Taking time to reflect on your day and then jot down any thoughts or feelings can help to clear your mind.
It allows you to release every suppressed emotion that may keep you awake.
Additionally, journaling before bed can serve as a form of self-reflection. In the long run, this can lead to personal growth and a better understanding of oneself.
4. Stretching The Body
This could be stretching exercises, yoga, or light walks. This helps to ease any tension and prepare your body for sleep after a long day.
It also promotes relaxation and improves sleep quality. Research has proven that regular movement of muscles can increase blood flow. Helping to prevent injuries and reduce muscle soreness.
Regular stretching before bed can also improve flexibility and range of motion. Making everyday movements easier and less strenuous.
5. Soothing Scents
If you love essential oils as much as I do then you’ll love this bedtime routine. For a calming effect use fragrances like lavender or chamomile. This can help to reduce stress and anxiety.
While the mind and body relax.
These scents also have a sedative effect, helping to induce sleep.
Aromatherapy can help reduce symptoms of insomnia and improve sleep patterns. With the help of essential oils, you can create a peaceful and soothing atmosphere to sleep.
6. Relaxing Melodies
Listening to relaxing music before bed can greatly improve the quality of your sleep. The soothing melodies of calming music can help slow down your breathing and heart rate.
This nightly habit is beneficial for individuals who struggle with anxiety or stress. This can help quiet racing thoughts, and ease tension in the body. While producing sleep-inducing hormones.
If you’re looking for a deeper and more relaxing sleep, this simple practice is for you.
7. Take Deep Breaths
Do this before bed: Inhale slowly, hold, and exhale gently. You can repeat it until you feel calmer.
Deep breathing helps both your mind and body. By canceling every form of stress and tension that may interfere with you falling asleep.
This also allows for more oxygen to circulate in the body.
Deep breathing also helps to slow down the heart rate and lowers blood pressure. Similar benefits to listening to calming music.
Start practicing this before and trust me, your body will thank you. You’ll notice that your brain is much clearer and you can focus more.
Less stress and anxiety and more peace!
8. Get Comfortable
Getting comfortable before bed is essential for a good night’s rest.
Wearing comfortable sleepwear allows your skin to breathe. It also helps in regulating your body temperature.
Preventing you from tossing and turning throughout the night.
You can also opt for a weighted blanket for extra snuggles. This provides a sense of comfort and security, helping you to feel more relaxed and at ease.
Getting comfortable before bed can relieve any physical discomfort.
9. Keep Bedroom Cool
Try keeping your bedroom at around 60-67°F for better quality sleep.
A cooler room can help you fall asleep faster by lowering your body’s core temperature.
This can help improve your sleep quality. By preventing your body from becoming too warm and disrupting your sleep cycle.
Maintaining a cooler temperature in your bedroom can enhance your sleep experience.
10. Block Out Noise
Try earplugs or a white noise machine to drown out background noise and distractions. As our bodies and minds wind down after a long day, it is important to create a peaceful and quiet environment.
The world is filled with constant noise and distractions. So the absence of sound allows our brains to relax and release tension.
This practice is important for individuals who struggle with anxiety. Silence promotes mindfulness, allowing us to process our thoughts and emotions.
11. Be Consistent
A habit can only be created if you are consistent.
With a bedtime routine, you are signaling to your brain that it is time to wind down and prepare for sleep.
It also gives you a sense of control and stability in your daily lives. Sticking to a daily routine is essential to see results – not excluding weekends.
As human beings, our bodies and minds thrive on consistency and structure. This will make your nightly habits more meaningful.
12. Take a Warm Bath
There are so many benefits to having a warm bath. Try taking a warm bath 30-60 minutes before bed. A warm bath can help increase blood circulation, relieving tense muscles and reducing aches and pains.
Also, the immediate drop in your body temperature afterward signals sleepiness. It can also help in detoxifying the body.
Furthermore, the calming effects of a warm bath can reduce stress and anxiety. This bedtime routine can have positive impacts on your physical and mental health.
13. No Late Eating
Eating late has become a common practice for many people, including myself. Eating food too close to bedtime can disturb your natural sleep cycle and make it harder to fall asleep.
Our bodies are naturally designed to digest food during the day. When we eat late at night, it can trigger the production of hormones that keep us alert and awake. This makes it more difficult to fall asleep and get a restful night of sleep.
Furthermore, late-night snacking is often associated with unhealthy food choices.
14. Pratcice Gratitude
Another great habit for people who struggle with anxiety. This can be a form of meditation or mindfulness practice.
Start by writing down at least 3-5 things you are grateful for. To make this process a lot more easier you can buy a gratitude journal.
This allows you to reflect on the positive aspects of your day. Acknowledging the people and things we are grateful for.
Doing this nightly habit will promote feelings of contentment and satisfaction. Leading to a more relaxing sleep.
Taking time to show gratitude before bed reminds us to be thankful and mindful of our blessings in a busy world.
15. Limit Fluid Intake
I hate when I have to get up in the middle of the night to use the bathroom. I am certain you hate this too.
The best way to reduce your nightly bathroom session is by limiting your fluid intake.
Sometimes at the end of the day, I realized that I didn’t have much water and then I tried to make up for it. And guess what, I suffer the consequences as this disrupts my sleep.
Consuming too much liquid before bed can also put a strain on your bladder and kidneys.
Also, this increases your chances of experiencing heartburn or acid reflux. Making it difficult to fall and stay asleep.
16. Progressive Muscle Relaxation
If you’re like me, you may be wondering what is PMS. Well, this is done by systematically tensing and relaxing different muscle groups.
Starting from the feet and progressing upwards to the head. This will help you to become more aware of any muscle tension.
PMR helps to release physical and mental tension. This then helps you to feel relaxed and improves your sleep experience.
17. Visualization
One way to calm a troubled mind is by imagining yourself in a calming setting. Visualization can help to drown out all negative thoughts and worries. Immediately improving your mood and outlook on life.
This simple act can help in reducing stress, making it easier for us to sleep. You can spend 5 minutes daily doing this. Here is a simple guide to start visualizing:
1. Find a quiet place where you can relax without any distractions.
2. Close your eyes and take a few deep breaths to relax your body and mind.
3. Start by focusing on a specific peaceful and calming scene.
4. Use all your senses to create a detailed mental image. Imagine the details of the scene, the sounds, the smells, and the feelings associated with it. Try to make it as real and detailed as possible.
5. Stay focused and hold the image in your mind for a few minutes. Allowing yourself to experience the positive emotions and sensations associated with it.
6. Open your eyes and take a moment to reflect on the experience. You may want to journal about the visualized experience for further reflection.
18. Spend time with God
Spending time with God will make your nightly routine 10x better. Whether that is prayer, bible reading, or worship.
This will bring about inner peace and comfort, guidance, and emotional well-being. While creating an effective relationship with God.
Let this be a habit that is a priority above the others.
This practice helps to reduce stress and contribute to quality sleep.
Bottomline
After a long day, doing these habits before bed can improve one’s well-being and sleep quality. These habits include disconnecting yourself from technology. Instead, engage in relaxing activities such as reading or journaling.
It is also important to avoid heavy meals and caffeine close to bedtime. As they can lead to digestive issues and difficulty falling asleep.
To even practicing deep breathing or mindfulness exercises. This helps to reduce stress and promote relaxation.
