Establishing a calming nighttime routine can significantly impact your sleep quality and overall health. Here are six healthy habits to help you wind down and prepare for restful sleep.
LIMIT SCREEN TIME BEFORE BED
Avoid screens at least an hour before bed. Blue light from devices can disrupt your circadian rhythm, making it harder to fall asleep and achieve deep rest.
PRACTICE MINDFULNESS
Engage in mindfulness practices like meditation or deep breathing.
STUDY FINDINGS
According to a study by the National Institutes of Health (NIH), these habits can reduce stress and promote better sleep quality.
WAKE UP REFRESHED
Go to bed and wake up at the same time every day. This routine helps regulate your internal clock, improving sleep quality and overall health.
RELAXING BEDTIME
Dim the lights, lower the temperature, and eliminate noise. A calm, comfortable sleep environment is key to falling asleep faster and staying asleep longer.
AVOID HEAVY MEALS AND CAFFEINE
Avoid heavy meals, caffeine, and alcohol before bed. Opt for a light snack if needed. These practices prevent disruptions in your sleep cycle.
WRITE IT DOWN
Jot down any lingering thoughts or tasks for the next day. This simple act can clear your mind, reducing anxiety and helping you sleep more soundly.
CONCLUSION
Adopt these habits for a healthier, more restful night’s sleep. Consult a healthcare professional for personalised sleep advice.