Tips for a Healthy Sleeping Routine
Tracking your sleeping schedule may not be a priority, but obtaining enough sleep is vital to your health in countless ways. You may not notice it, but the amount of sleep you get can affect everything from your metabolism and weight to your brain function, mood and overall health. However, your sleeping cycle depends on your daily routine, your workout routine, your family obligations, the latest series that’s on Netflix, or just when you start to feel tired.
But if you know when you want to get up and realize that you need a certain amount of sleep to perform at your best, all you need to do is figure out when you want to go to bed. There are some things that you must have in your bedroom to sleep better at night. But in this guide, we will help you figure out how to estimate the most suitable time to go to bed based on your wake-up period and your regular sleep cycles. We will take an in-depth look at how sleep cycles and work can affect your well-being. To increase your sleep wellness, keep these tips in mind.
During the Day
Exercise often, but try to schedule your workouts at least a few hours before bedtime. Exercising right before bedtime can lead to sleep disruptions. Try to get up at the same time each day. The light from these devices can stimulate your brain and make it harder to fall asleep. Turn off the lights just before bedtime so that your brain knows it’s time to sleep. Turn down the thermostat in your bedroom.
Before Going to Bed
Limit your alcohol, caffeine, and nicotine intake at night. These substances have the potential to disrupt sleep or make it difficult to fall asleep. Turn off electronic devices at least 30 minutes before bedtime. The light from these devices can stimulate the brain and make it difficult to fall asleep. Get into the habit of a relaxing routine before bed, such as taking a warm bath or listening to soothing music. Turn off the lights just before bedtime to let your brain know it’s time to sleep. Turn down the thermostat in your bedroom. According to the National Sleep Foundation, 65°F (18.3°C) is the ideal temperature for sleeping.
While in Bed
Avoid looking at screens like the TV, laptop, or phone after bedtime. If you can’t fall asleep, get out of bed and go somewhere else. Do something and try again after a few minutes.
Ideally, you tend to wake up at the end of your sleep cycle because that’s when you’re likely to feel most rested. If you have trouble falling asleep or staying asleep, you should talk to your doctor. They can help you figure out if there is an underlying reason for your unhealthy sleeping routine.
