The invention of devices such as cell phones has caused most people not to have adequate sleep. The reason behind this is that they spend most of their time on these devices – From watching series to movies and various sports. This has made them not get enough sleep on a regular basis. To help you get a night of better and quality sleep, creating a bedtime routine has a role to play. A nighttime routine is a collection of similar activities you perform every night before you go to bed. These activities may range from meditation and reading to taking a warm bath and journaling.
Why a Nighttime Routine Is Important.
The importance of a nighttime routine you need to know.
- They provide predictability. When you have a consistent bedtime routine, you know what to expect. This is vital because it helps you in avoiding making any extra decisions and you are aware of what is coming up next.
- They are calming. You need time to wind down before retiring to sleep. The nighttime routine gives you this opportunity. Such routines set the body ready for sleep. In addition, when you complete a nighttime routine in dim lighting, this results in the production of melatonin which aid in sleep.
- Furthermore, nighttime routines help in clearing your body and mind from the stress of the day, helping your brain in distinguishing night from day and relaxing into sleep.
- Improves sleep quality.
- You become more productive. This is because it makes your morning a very smooth and sailing experience.
- It also helps your brain operate more effectively and efficiently throughout the day.
The biggest obstacle can oftentimes be where to start and how to make this an everyday habit. Here are a few night time steps you can start with.
Where to start or What to Start With
- Take a Warm Bath
Taking a warm bath before going to bed helps the body heat up from the water. As the water evaporates, the body quickly cools down. This creates a sensation that makes you feel relaxed.
- Practice Meditation
Activities such as yoga help in improving the quality of sleep. On the other hand, mindfulness meditation helps in the management of emotions. The best way of achieving this is by closing your eyes and focusing on your feelings and thoughts. Other forms of meditation you may include in your practice are visualization and deep breathing.
- Put your Music On
A large percentage of people worldwide listen to music to help them sleep. This is important because the music helps in relaxing you.
- Consider bedtime Tea
Going to bed hungry makes it hard for you to sleep. Non-caffeinated tea such as lavender and chamomile is an excellent way of inducing sleep and calming your mind.
- Breathe and Stretch
Techniques such as progressive muscle relaxation allow you to focus on mindfulness relation. These are better ways of relaxing you to sleep thereby improving the quality of your sleep.
- Start a Skincare Routine
Having a skincare routine will keep feeling youthful and refreshed. Using products such as cleansers, eye creams and lotion will give your skin the pampering it needs after a long day at work.
Night Time Vs Day Routine
The day or morning routine should be focused on the protection of your skin. On the other hand, the nighttime routine is focused on cell turnover.
- Daytime routine. The most important product in your morning skincare lineup is the SPF 30. Antioxidants and hyaluronic acid help in the protection of the skin from environmental stretchers. This helps in brightening your complexion.
- Night time routine. Although your morning routine is packed with products to protect your skin from dust and dirt, the nighttime routine is crucial for thorough cleansing of your skin.
Ways To Create a Healthy Habit.
The best way to have a healthy habit is to create a schedule for yourself. It includes eating healthy, exercising, and taking vitamins or products that make your skin look more admirable. Without making your nighttime routine a habit, you won’t feel the many benefits of one.
- Before you head home
- Make sure that you stay hydrated.
- Wind up your work on time.
- Avoid caffeine after 4-5 p.m.
- After Work
- Ensure you have your dinner two hours before sleep.
- Relax by taking time out for yourself.
- Avoid drinks like alcohol.
- Stay organized by arranging for the next morning.
- One Hour Before You Sleep
- Keep off your devices like mobile phones. This is because they emit blue light that restricts the production of the melatonin hormone.
- Consider reading a book for at least 10 minutes before sleep.
- Plan your day’s schedule.
- Just Before Sleeping
- Practice bedtime yoga. This helps in triggering relaxation by activating the parasympathetic nervous system.
- Make sure you sleep at the same time every day.
- Following a hygiene ritual can impart a good night’s sleep.
As you can see, creating a nighttime routine doesn’t have to be complicated. Make it simple and easy to do, so you can unlock the refreshed feeling when you get when wake up from a good night’s rest.