5 Ways to Improve Your Bedtime Routine to Get a Good Night's Sleep

Sleep at night is very important to maintain a healthy body. With sufficient and quality sleep at night, you will be more energized and energetic to get through the day.

When sleep is not long enough or of poor quality, the opposite can happen. Lack of sleep can make you less effective in your daily activities or even cause health problems.

The lack of quality of night sleep that you have can also have an impact on the duration of your sleep. There have been many health studies that reveal the impact of this sleep duration.

One of the things that can cause this lack of sleep duration is the habit of staying up late every night. This habit can keep you awake all night and wake up with not enough sleep the next morning.

You can do a number of ways to make it easier to fall asleep at night. Reporting from The Guardian, here are a number of ways to improve your sleep routine at night.

Ensure Regular Sleep Hours

Going to bed and waking up at regular hours even on weekends is said to reinforce the natural clock in your sleep. Dr. Lizzie Hill from the British Sleep Society revealed that regular eating times can also affect this.

Eating too close to bedtime can really interfere with your comfort and sleep time. This condition is certainly not ideal so you can sleep soundly and comfortably.

Try to avoid exercising near bedtime as it can raise your body temperature and make it difficult to fall asleep. To start with, make sure to stop all the activities you do every time you get close to bedtime, for example at 9 or 10 pm.

Don't do too much activity in the bedroom

It is recommended not to do a lot of activities in the bedroom and only use it for sleeping. This is so that the brain is fixated on sleeping activities while in the room.

This of course makes it important to avoid working or studying in the bedroom. Also, try not to play the device for too long before going to bed.

Reducing activities carried out in the room can also keep the room temperature cool and comfortable. In addition, avoid too bright light and the presence of electronic devices in the room.

Make Preparations for Tomorrow

Preparing for tomorrow is a useful part of your nightly routine. You can do this by preparing your bag and the clothes that you will use tomorrow.

Martin Hagger, professor of health psychology from the University of California says that this routine can be useful in forming healthy habits. The establishment of this routine can also get you to sleep at a regular hour every night.

Making a schedule of activities or preparing clothes to wear can be very helpful in carrying out this routine.

Calm down

Relaxing at night can help you fall asleep faster. You can do this by reading a book or doing some stretching.

Taking a shower before bed can also help you fall asleep faster. When you do this, your body temperature will decrease and you can fall asleep faster.

Regulating your breathing and avoiding a lot of activity can help you calm down. This calm condition can be very helpful to initiate sleep. 

Write down your Concerns

One of the problems that usually occur before going to bed is the emergence of many thoughts in the brain. This happens especially when you are in the middle of a lot of thoughts so that your body never calms down.

You can write down your worries or what you will do tomorrow to organize your thoughts and make yourself calmer. This will be a good routine to start your sleep.

You can do a number of things to have a good routine before going to bed. With enough quality sleep, you can be energized when you wake up the next day.