If you’re used to seeing only tips about your daily routine, here are some ways to improve the most crucial part of your life: the night routine. Having a couple of hours of sleep a night and not having time for yourself might trigger health problems that you want to avoid in the future.
Normally, different people have different biological clocks, but if you don’t have a scheduled routine, your life will be affected. This is why you should sleep and wake up at the same hours every day, even the weekends. You can only imagine how a messy lifestyle will affect you in the future if you’re not convinced that a strict sleep schedule is the best for you. Let’s see if you already have a good routine or need more tips.
Start early to prepare for sleep
The most important rule for a good night’s sleep is to prepare yourself earlier. That means you should take at least one hour before bed without your phone or other distractions so that the endless scrolling will not stimulate your brain. Otherwise, with continuous distractions, your brain will not acknowledge that it’s time to sleep, and it will not give your body the correct signals.
You can start by looking for options for limiting your time on the phone. Usually, your phone already incorporates this , but apps have started to give users this opportunity (Instagram, for example, will limit your time spent scrolling if you want it). This option will encourage you to look for alternatives, like reading or enjoying some music.
Set your goals
Another thing you can do is think about the next day. The easiest way to do it is to write down your goals for the next day; don’t add too many because they might not be realistic; instead, choose three essential topics that you’d like to improve. For example, you can think about improving your sleep each day, bonding with one of your co-workers and adding one healthy recipe to your daily meals.
After you’ve done this, you can move on to evaluate the previous day. Think about what you could’ve done better, and don’t put too much pressure on yourself. The main idea is that setting your goals should help you avoid overthinking, therefore sleeping better knowing that you are taking small steps towards what you want to become.
Invest in quality loungewear
Have you ever thought about the importance of the materials in our clothes? Sometimes, the regular clothes might not have the best quality, making you uncomfortable. We suggest you research the best quality materials and start looking for pajamas made in Canada; if you want to have a proper night routine.
You should know that synthetic fibres might trigger some allergies. Instead, look for loungewear made of silk, wool, cotton or even bamboo. Of course, these materials need special treatment, but isn’t it satisfying to know you have some good quality clothes that will make you feel good?
Start stretching before bed
If you think running or going to the gym is too much for you, stretching can be an easy way to keep yourself fit and flexible. You only need a stretching mat and some comfortable clothes, and you can do these stretching exercises at home. How do these help you before bed? First of all, they improve your blood circulation, making your body release endorphins, meaning you’ll also feel happier.
At first, try some simple stretching to let your body get used to physical effort, then start adding more exercises, and you’ll see that keeping a constant routine of working out will have its benefits after a while. You’ll sleep better and be more motivated and disciplined.
Try different types of meditation
Meditation is also an underrated method that people are missing out on. It is not like what you see in the movies; it might be boring at first or make you even more confused because you have great expectations about it. Meditation requires patience.
That’s why it’s suggested to have more time for yourself before bed, because the more time you have to relax, the more you’ll try to give it a try each day. To do it right you have to follow some easy steps. First, sit in a comfortable place; then close your eyes and the next step depends on you, because you can do it with meditation music or without it, so maybe you should try both and see which one is the best. If you do this for the first time, look up for meditation guides and let yourself emerge into a new world!
Change the room’s temperature
The last thing you should change if you want to have a good sleep is checking the room’s temperature. The ideal temperature for our bodies varies between 60 and 67°F (15.6 and 19.4°C). It may seem uncomfortable, but you actually sleep better in a slightly colder room. During the night, our body temperature decreases, letting the brain know it’s time to sleep.
Of course, the perfect temperature depends on everyone. It can be colder or warmer than the ideal one, but if you have trouble sleeping, try experimenting with the temperatures and be constant with the one that helps you sleep well. Additional things that could help you are an AC and an air purifier.
If you plan to do all these steps each day, you will change your life. Sleep is the most important thing in our lives, and if we don’t control it, it will affect our health and state of mind. The essential things in our lives (sleep, food) are the most underestimated, but your life will improve if they’re correctly done.