How do you come up with a good nighttime routine? This is a question you may be asking yourself. The answer is rather simple on the surface. You need consistency. The biggest component of a successful nighttime routine is maintaining consistency. You need to figure out what works for you and stick with it. Only you know what works for you. Everyone’s body is different. Once you identify what works and what doesn’t, you can stick with the effective routine. You’ll be able to figure out what relaxes you and what helps you wind down. This can enable you to activate relaxation before bedtime allowing you to sleep better. To put yourself in a good position to relax, you’ll want to find a way to jumpstart melatonin production. This is the hormone your brain produces to signify to your body that it’s time to sleep. Your body starts to produce more and more melatonin at night to help you fall asleep. Here are some of the key tips that you can use when you are looking to fall asleep faster and sleep better.
1. Stop Using Technology At Night
A lot of people are busy scrolling through their favorite social media throughout the day. Unfortunately, this doesn’t end for many. The urge to continue scrolling on their favorite devices further into the night can be destructive to your sleep. There are plenty of studies that show how blue light can negatively affect your sleep. It does so by disrupting your circadian rhythm. Certain devices will give you the ability to block a lot of the blue light emitting from the screens. This could be a good option if you must use electronic devices at night. However, any bright light can be detrimental to your ability to fall asleep and your quality of sleep. Therefore, it would be best to avoid any contact with your screens before going to sleep. The National Sleep Foundation specifically recommends minimizing screen activity for at least half an hour before going to bed.
2. Try To Separate Work From The Bedroom
Ideally, you want to get your work done in an office environment. While it may be tempting to work in bed late at night, it’s best to avoid it entirely. This can be difficult considering a lot of people are working from home especially since the pandemic started. Worklife balance has certainly taken a hit. No matter whether you go to the office or not, you want to maintain some semblance of work-life balance. If your office is right next to your bedroom, don’t carry it over. Log off for the night and get some relaxation. Don’t answer work-related emails from your bed. Resist the temptation to answer work calls. Use your phone’s built-in Do Not Disturb function and you’ll find it much easier to maintain a healthy work-life balance.
3. Use CBD
CBD can be very powerful for people looking to unwind and relax and chilling out before bedtime can be a great help. UnwindCBD gummies have been formulated to help with anxiety and to aid people’s ability to relax and sleep. You can check out their CBD gummies Ireland here.
4. Listen To Music
Listening to music is typically a good choice for those looking to relax. Listening to either music or calming background noise can be a great way to drown out excessive noises from in your home or even outside while trying to sleep. However, it can be just as good when you are looking to relax before bedtime too. It can help to lower your blood pressure and help you forget about your worries when lying on your new mattress.
5. Do Some Yoga
Believe it or not, both stretching and yoga can be a great way to get yourself relaxed and ready for a restful night of sleep. Stretching can help your muscles relax and it can help you alleviate a lot of tension you may be experiencing. There have been studies that showed how good relaxing activities like yoga and meditation can be for improving one’s quality of sleep.
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