Statistics show that 50-70 million Americans suffer from sleep problems. If you are one of these Americans, here are some things to add to your nighttime routine to help you get better sleep.
Sleep is essential for our bodies. Getting a good night’s rest provides more energy, focus, and supports our overall health. Unfortunately, many people struggle with getting a good night’s sleep. Some people suffer from insomnia while others have a hard time staying asleep. The CDC recommends setting good habits and establishing a routine to help aid in getting better sleep. Here are some ways you can set up an effective nighttime routine to help you get more restful sleep.
Set Yourself Up For Success
A great way to start off your nighttime routine is to set things up for tomorrow. This can include anything from selecting the outfit you were to making your breakfast to writing out a to do list. This will help you feel confident about the next day and reduce the amount of time you spend thinking about it at bedtime. Preparing for your day will also help you feel less rushed when you wake up in the morning, so it’s an overall good strategy for bedtime.
Have Strategies For Insomnia
Insomnia can hit sometimes without warning. When it does, have a plan. For example, if you are really struggling with insomnia, writing a journal can help. Getting your thoughts down on paper can help reduce the late night mind talk that can keep you awake. If you are really struggling, get out of bed and do something relaxing. This will help you reduce the stress and worry that comes with not falling asleep.
Stick To A Regular Bedtime
Going to bed at the same time everyday can help you regulate your circadian rhythms. If you go to bed at the same time everyday, your body will know that it is bedtime. So you will start feeling ready to go to bed and get some rest at the same time everyday. This can be a bit challenging if you have an irregular schedule. In that case, you can set a timeframe rather than an exact time. It will take a while to set in, but if you stick to it, you will find you fall asleep easier. Whatever time you decide, make sure to allow yourself at least 8 full hours of sleep time. Over time you may even find yourself waking up naturally rather than to your alarm.
Stay Off The Screens
It is tempting to use our smartphones and tablets when we go to bed. However, the blue light from these devices can interfere with our circadian rhythms. Set a hard time when you turn off devices. If you still may look at your screen, make sure to set the red light filter earlier in the evening. This will help reduce the damaging impact of the blue light. Also, if you can, consider keeping them out of the bedroom entirely. Instead try reading a book or listening to relaxing music. These can help you unwind without interfering with your sleep cycle.
Avoid Late Night Snacking
Late night snacking provides energy to your body because it engages your metabolism which can be disruptive to your sleep. Avoiding late night snacking can also help you stay healthier and avoid weight gain. If you are hungry, try to eat or drink something that can help you get more restful sleep. Turmeric, chamomile, and peppermint teas are a great option because they can help you relax, decompress, and may reduce inflammation. Furthermore, if you drink caffeine during the day, make sure to cut off your caffeine at least 6 hours before your bedtime.
Stretch Out Your Body
Working out late at night is not always the best idea because it can interfere with your sleep. However, doing some stretching can help you get a more restful sleep. Whether you like to do yoga, isometric stretches, or just some basic passive stretching, stretching before bed can help relieve stress and tension in your body. These stretches will help you relax and unwind while you prepare for bed. You can also consider other mindful activities like meditation or tai chi to help you loosen your body to prepare for sleep.
Upgrade Your Sleeping Arrangements
Another great idea is to upgrade your sleeping arrangement. Invest in a great mattress that provides comfort and support. Consider getting better pillows and softer sheets so you can be more comfortable. You can also add things like an aromatherapy diffuser, a light dimmer, or a white noise machine. Make sure to set the thermostat in your room to your ideal sleeping temperature. These small things can help create a relaxing space that will help you unwind and get some great rest.
Take A Relaxing Bath
A great addition to any nighttime routine is to take a warm bath. A warm bath will help soothe sore muscles and joints which can help you feel better. It can help circulation and make you feel relaxed. The time spent in a bath is also great for helping you decompress from a stressful day. Adding a natural bath soak like our Deep Relax or our Stress Relief epsom salts can help. Epsom salts are magnesium and sulfate and provide a natural bath soak. When added to a warm bath, they are good for our wellbeing. Taking a hot bath with epsom salts as part of your nighttime routine can help you unwind and prepare for a restful sleep.
Creating a nighttime routine will help you get a more restful sleep every night. At Better Bath Better Body, we offer a number of epsom salt products that can aid in your nighttime routine. Our natural epsom salt products are designed to help relax, unwind, and release the tension in your body that could be negatively impacting your sleep. Adding them to your nighttime bath can help you get a better sleep.