Are you struggling to sleep through the night? It's time to switch up your night routine. Here are five things to do before bed so you can fall fast asleep.
When it comes to your overall health, a good night’s sleep is incredibly important. In fact, a lack of sleep can have many adverse effects on your mood, job performance, and overall brain function. It can even put you at greater risk for disease. Fortunately, there are things to do before bed that can help improve your ability to fall asleep.
5 Things to Do Before Bed So You Can Sleep Longer
Want to start sleeping peacefully through the night? Here are 5 simple things you can do before that will dramatically improve your sleep.
Limit Your Screen Time
Did you know that electronic devices like phone emit blue light, which can interrupt your body’s natural circadian rhythm? This, in turn, makes it harder to fall asleep and even negatively impacts the quality of the sleep you get. Blue light impacts your melatonin levels too, so you’re more likely to wake up feeling groggy and have difficulty focusing or staying alert.
Because of this, you should try to limit your screen time and use of things like your phone, laptop, or TV. Preferably for two hours before bed. Instead, try reading a book, as this is a pleasant activity that will help you better ease into sleep.
Cut Back on Caffeine
Caffeine is a great way to wake up. Unfortunately, it also has a habit of keeping you up if you drink it too late in the day. So, if you can, try to stop consuming caffeine around 2 pm, or else accept that it may be harder for you to fall asleep on time.
If you need an afternoon boost, try drinking vegetable juice or going for a walk. These things will leave you feeling a bit more energized and won’t mess with your body’s natural wind-down time.
Follow a Regular Sleep Schedule
Does the time you go to bed greatly fluctuate depending on the day of the week? Are you someone who likes to get up early during the week and sleep in incredibly late on the weekends? If so, you may be undermining your body’s ability to fall asleep.
To sleep longer, try to go to bed at whatever time would allow you to get around 7 hours of sleep. It may be hard to consistently fall asleep at the time at first, but eventually, your body will adjust.
And if you can’t fall asleep within an hour, leave your room and do a relaxing activity until you feel tired enough for bed.
Additionally, try to go to bed at the same time regardless of the day. That means you should get up at the same time on the weekend as you do during the week. Sleeping in may seem tempting, but the benefits sticking to a consistent sleep schedule far outweigh the cons.
Evening yoga is a great way to de-stress and prep your body for sleep. That's because it helps alleviate the tension we hold in our bodies throughout the day. It can even help reduce anxiety so you can go to sleep without carrying the troubles of the day with you. There are also helpful mantras for sleep, a meditative yoga practice known to relax the mind before bed.
Try a Sleep Supplement
If you try these techniques with limited success, it may be worth getting a sleep supplement. Chamomile tea and teas made from other calming herbs can help you wind down and fall into a deeper sleep.
Melatonin is also a popular sleep supplement, but you should try to limit your usage of it so you don’t become dependent on it for sleep. And if all else fails, why not try Restore TMJ & Sleep Therapy to improve your sleep efforts?
Ready for Better Sleep?
Not getting enough sleep can be frustrating and stressful. Thankfully, there are ways to increase your chances of getting a good night's sleep. By trying out these 5 things to do before bed, you can get better rest and be ready to take on the next day.
Did you find the information in this article helpful? Have any additional tips we didn't include? Let us know in the comments!