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Recovery

Try These 7 Bedtime Routines to Crush Your Next Day

Do you have trouble sleeping but don’t feel like a medical intervention is right for you? There are a number of options you can try to see if you can defeat your insomnia on your own. Sleep supplements like Evlution Nutrition Z Matrix are effective for many people, but you might just need to make changes in your nightly bedtime routine.

How to Cure Insomnia With the Right Bedtime Routine

A healthy mind and body sleep better, so self-care rituals can help. Falling asleep is a skill, so if you practice falling asleep in the right ways, you should get better at it.

Tips for sleeping better include making your room as dark and quiet as possible. If you can’t remove all the light and noise, using a sleeping mask can block out the light. Additionally, you can use relaxing music or a white noise machine to wash out background noise to sleep better. If missing out on sleep sounds familiar to you, try my top 7 bedtime routines for powerful sleep.

What causes insomnia?|Dan Kwartler – TED-Ed

7. Make Your Bed and Exercise in the Morning

This may not sound like a bedtime routine because it happens in the morning, but it is. A good bedtime routine starts as soon as you wake up.

A man stretching before running early in the morning, after starting his day by making his bed as a bedtime routine.
Morning Workouts Give You a Great Boost Of Energy And Mood To Be More Productive (Image source: Shutterstock)

If the place you sleep is a chaotic mess, it disorders your mind. Make your bed first thing in the morning, and you will start your day with a win. Your sleeping area will be clean and ready for you, and when you think of your bed, you’ll imagine a beautiful, serene location for rest, healing, and rejuvenation.

Working hard and maintaining a high level of activity not only gets things done, but it also wears you out. Morning workouts give you a great boost of energy and mood that can help you be more productive during the day. They also help ensure that all of your energy has been used by the end of the day. Ideally, you won’t have to try to fall asleep. You’ll be so tired that sleep will come naturally.

6. Plan Your Next Day, but Do It at Least Two Hours Before Bed

If you fail to plan, you’re planning to fail. Don’t plan in the morning unless you love getting up early. If you’re like me, try doing your next day’s planning after doing the dinner dishes. You’re already in “work mode,” and once you get into the swing of things, scheduling and planning your next day will only take five minutes.

A man scheduling his next day activities as part of his bedtime routine.
After Dinner, Plan Your Next Day Around The Activities You Enjoy The Most (Image source: Shutterstock)

As part of your bedtime routine, start with creating your schedule for the next day. Plan your day around the activities you enjoy the most. If you don’t have at least three enjoyable activities planned for tomorrow, you are making a mistake. Take time out at least three times a day to appreciate beauty, enjoy something delicious, and experience something that elevates you and feels good. When you plan your day around these things, not only is your planning session pleasant, it gives you positive reasons to get out of bed in the morning. Even when you’re in crisis, make sure to plan these moments. It’s even more important during a crisis. If your mom is in the hospital or you got bad news from the doctor, your daily positive plans will become an oasis of pain relief and spiritual cleansing.

5. Turn Off Your Screens Two Hours before Bedtime

Working on your schedule for the next day is a good cue to turn off your screens. Your brain interprets the light from smartphones and tablets as a signal to wake up. If you spend the last two hours of your day without an active screen in front of you, it will be easier to fall asleep.

A man sleeping with his phone turned off.
Your Brain Interprets The Light As A Signal To Wake Up (Image source: Shutterstock)

Instead of looking at social media or playing mobile games, put your phone down and read a book or listen to a podcast. If you don’t read hardcopy books, get an ebook reader without an active screen (that requires you have the lights on). Here are 7 wellness books to feed your mind in 2020 that can help prepare your mind for a good night’s rest.

You can also indulge in a hobby or do simple chores like laundry or dishes.

4. Evening Meditation for Harmony and Sleep

Mindfulness-based stress reduction or yoga can help you fall asleep at night. If you incorporate a soothing series of yoga exercises and mindful meditation, you can help ease your mind into a more relaxed state that is compatible with sleep.

3. Cool Down to Prepare for Sleep

Take a cool shower, turn the heat down, or get a cool pillow to help reduce your core temperature. When you are asleep, your core temperature decreases. You “hibernate” when you sleep, so cooling the temperature down helps your body get into the right state for sleep.

An image of a comfortable bed with a book to ready before bedtime.
A Room With The Right Cooling Temperature And Comfortable Bed Will Get You Into The Right State Of Sleep (Image source: Shutterstock)

As you sleep, your body temperature drops and your bed warms up, so it can be difficult to find and keep the right temperature. Molecule cooling bed sheets breathe better than cotton, and they wick moisture away from your body, keeping you cooler and drier than most alternatives. Getting your bed as comfortable as possible will help you fall asleep faster and stay asleep longer.

2. Reserve Your Bed for Sleep

The fewer activities you do in bed, the more it becomes a place for sleep. If you build a habit of only using your bed for sleep, then when you get in bed, your body and mind will automatically lean towards sleep.

1. Go to Sleep and Get Up at the Same Times Every Day

Most people have experienced trouble falling asleep. For some, it’s a chronic condition, and I’ve had my fair share of long nights. Scientists have found an association between insomnia and inconsistent bedtime routines. The more consistent you are with your sleep and wake times, the better trained your body will be to rest when you want it to.

Prepare for Success with the Best Bedtime Routines

There are very few things that can interfere with your life more than bad sleep. Get the most out of your night by cultivating good habits that will help you relax before bed.

How many of these ideas do you already use? Which idea can you add to your routine to help you? Pick one out now and try it tonight.

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