Healthy people understand that getting enough sleep is a vital aspect of their overall health plan, and they prioritize it appropriately. You can borrow a couple of their bedtime tricks so you can wake up refreshed and ready to take on the day. Here are 10 healthy things to do before going to bed.
1. Take a shower
According to sleep scientists, body temperature is vital in controlling sleep. Showering at night can assist with this process. The warm water has a calming effect, making you feel more comfortable as you crawl between the sheets and improving your sleep quality.
2. Take some time to meditate
Relax the mind by meditating for a few minutes. There are many health benefits of this discipline, including improved sleep. You’ll reap the rewards tomorrow if you recite a few mantras before going to sleep tonight.
3. Keep a journal
Had trouble falling asleep? Make a list. According to research, writing down and physically throwing away something that is stressing you out will help you clear your mind. Not only that, but journaling has a variety of mental health benefits. It’s also been suggested by experts as a way to help you relax.
4. Drink plenty of water
Alcohol isn’t ideal for getting a good night’s sleep. While a nightcap can help you fall asleep faster at first, studies show that it disrupts your sleep during the night. Replace the bottle of wine with a glass of water. You’ll wake up hydrated and with a more restful night’s sleep.
5. Brush your teeth and floss
Brushing the teeth twice a day is recommended by the American Dental Association. If you don’t, plaque and bacteria will quickly accumulate, fouling your breath and mess up your overall oral health. There are so many other benefits of brushing your teeth twice a day.
Sweat for a good night’s sleep. Exercise not only benefits your wellbeing and mood, but it also helps you get a better night’s sleep, according to science. Are you looking for any workouts to do at night? Either of these should suffice.
7. Get rid of your gadgets.
Screens are not permitted in the bedroom. What seems to be a mild bedtime habit is disrupting your sleep. The blue light emitted by our phones, computers, and televisions has been shown in studies to interrupt our sleep cycles.
Even a few minutes of Instagram scrolling can be damaging. If you rely on your phone to wake you up, consider keeping it out of the bedroom and replacing it with a standard alarm clock.
8. Make wise food choices
Old wives’ tales have us assume that feeding before bed is terrible for us, but it all depends on how you feed. Some foods that are eaten before bedtime may aid in blood sugar regulation. Do you get the munchies late at night? Try a bite of kiwi fruit. According to research, the fruit will help you sleep better. You can read about some of the healthiest late-night snacks you can eat.
9. Go To Bed Early
According to the National Sleep Foundation, having seven to nine hours of sleep every night is ideal, but when you go to bed matters. If you’re willing and wish to get a good night’s sleep, consider going to bed at a time that maximizes your sleep time.
10. Clean your room
It’s always good to clean your sleeping area before going to bed. It’s one of the healthy things to do before bed. You should try to keep your environment clean and hygienic always. Thus, sweep and arrange your sleeping area before going to bed.
On a concluding note, prioritizing these health tips doesn’t have to be complicated — and the advantages far outweigh the disadvantages.