What are your habits and rituals every night before bed? Maybe you’re taking a shower, writing, listening to music, or sitting on social media. Which of these habits should you avoid, and which should you incorporate into your evening routine for better sleep?
Healthy sleep is extremely important for mental and physical health. While we sleep, our body secretes hormones that affect mood, memory and concentration. However, longer sleep does not mean better quality sleep.
Equally important are bedtime habits, which can always be improved in order to maintain physical, mental and emotional health, as well as provide enough energy to tackle the next day’s events.
How to establish healthy evening habits?
1. Constancy in the time of waking up and falling asleep
Waking up and going to sleep at roughly the same time every day is important for quality sleep. The best way is to listen to your own body because each of us has an internal clock.
Biorhythms can differ from person to person – some people function better in the later hours, while some are early risers. Follow the signs your body gives you.
2. Be careful what you consume before bed
Heavy meals before bed are not recommended because digestive problems can occur.
Also, stimulants such as caffeine that excite the nervous system are not recommended.
Alcohol, on the other hand, although it causes you to fall asleep faster, it still disturbs your sleep in the second half of the evening, when the body starts to process it, which makes you wake up faster.
3. Turn the bedroom into a pleasant environment
The comfort of the pillow, mattress and bed are important. Try to eliminate all noise, and if you can’t sleep in complete silence, you can relax by listening to sounds like rain or meditation music.
The same goes for lights – turn off all devices and sleep in complete darkness. The optimal temperature for sleeping is from 15 to 20 degrees.
4. Limit the time you spend in front of a screen
Exposure to light coming from various types of screens – phone, computer or television – has a negative impact on the biorhythm by sending a signal to the brain that it is daytime.
An additional factor is the stress that comes from various messages, emails, notifications, etc.
Try to isolate yourself from these devices at least half an hour before going to bed, and turn off all sounds and vibrations during sleep.
5. Establish a personal bedtime ritual
Taking time for yourself and reflecting on your day is important for mental health. By practicing activities that relax you, you prepare your body and mind for sleep.
It could be journaling, taking a shower, deep breathing, meditating, reading…
6. Practice light physical activity
Exercise maintains overall health, boosts immunity and improves sleep quality.
However, be careful with the choice of physical activity in the evening – you should not exercise hard.
Exercises like yoga are best for relaxing before bed.
