What to do Before Bed
The list compiled by THE Huffington Post revealed 10 bedtime routines of successful people. Adopting a couple of these bedtime routines may help us to increase your life quality.
1- Take a shower
According to sleep experts, body temperature plays an important part in terms of regulating sleep. Taking a shower before sleep is conducive to falling asleep since hot water has a calming effect. The relaxer you are easier for you to fall asleep.
Even though some people are rejecting its calming effect, meditation has proven to affect the human body positively.
One of these positive effects is enabling us to fall asleep easier by calming the tension in the body. Let’s do some meditation tonight before going to sleep.
3- Keep a journal
Studies conducted to reveal the secret of human psychology proved that, things that are disturbing you in your mind will be an obstacle before you get a good night’s sleep.
Therefore, the best thing is to avoid these negative thoughts before going to bed. By keeping a journal you can jot down the disturbing things and in doing so you will purify your mind.
4- Drink water ( not too much )
In fact ” Alcohol is not helpful for a good night’s sleep”. Even though alcohol consumption before sleep is conducive to falling asleep, it will make you uncomfortable in the advancing hours of the night. Instead of drinking alcohol try to drink water.
Based on the studies, you will get better sleep. On the other hand, drinking too much water causes you to wake up in the middle of the night to discharge the water. Half a cup of water would be sufficient to keep you hydrated through the night.
To be able to get a night of good sleep, you need to tire yourself during the day and detoxify your body by perspiring.
Studies show that exercising is not only good for overall health but also important for getting a good night’s sleep.
6-Turn the electronic devices off
In this modern age, we somehow are dependent on our electronic devices. Every moment of the day we are in need of them. In their absence, most of us would feel empty.
Yet, many studies demonstrate that mobile phones, laptops, and TVs are giving out blue lights that are strong enough to spoil your sleep. Shut down electronic devices one hour before sleeping.
7- What You Eat
We all must have heard that eating before sleeping is not good for us. Actually what we eat before going to sleep matters.
For instance, researchers say eating kiwifruit has a positive impact on your sleep. That indicates consuming some light fruits or vegetables might be a good idea.
Here are some foods that can help sleep. We wrote about their effect on sleep in different articles. To read them you can click the titles below, which are also links.
- Pistachios may help sleep
- Almond milk is linked to a good night’s sleep
- Pumpkin seeds may improve your sleep
- Kiwifruit was found to improve sleep
8- Brush your teeth
American Dental Associations recommend brushing teeth twice a day. Otherwise, plaques and bacterias take place in the mouth and consequently it may interrupt individuals’ sleeping during the night.
9– Find a good place for your pet
Studies show sleeping with your cat/dog can disrupt your sleep. If you wake up right away through the night, this disruption unwittingly may have been caused by your pet.
However, if you get undisturbed sleep every night even though you share the bed with your best friend ( pet ) then there is nothing wrong with sleeping with them.
10- Go to sleep at a proper time
At least 7 the most 10 hours of sleep is enough for a healthy life. Therefore, it is quite important when you go to sleep. Adjust your sleeping time in ways that you will get at least 7-hour sleep.
Tarkan is an experienced health writer ( currently more than 600 articles ) and also the founder of this website namely www.neededforhealth.com. His expertise in health stems from in-depth medical research and knowledge which he obtained over the course of many years.
Tarkan enjoys sharing factual knowledge on health, psychology and nutrition. He always aims to deliver evidence-based recommendations, provide links to related scientific studies.