Sleep is essential for both physical and mental well-being, and there are a few simple habits you can implement to increase your quality of restful slumber and form a regular bedtime ritual. Take an hour out after each workday to unwind with relaxing activities like reading or journaling, such as reading aloud.
1. Set a Consistent Bedtime
Establishing a bedtime ritual helps your body and mind transition from day-to-night relaxation, including everything from washing your face and brushing your teeth to reading a book and listening to soothing music.
Attain a consistent routine as much as possible—even during weekends and school holidays—to maintain your internal sleep cycle and build healthy habits. Finding an effective routine may take some time, and it is wise to start gradually pushing up bedtime by 15 minutes each night until finding what works for you.
2. Take a Warm Bath Before Bed
Soothing your body with a warm bath or shower before bed can help your body relax, as this signals it to initiate the sleep process by decreasing core temperature. A 2019 study discovered that people who took a 10-minute bath with water between 104 and 108 degrees Fahrenheit for one to two hours prior to sleeping fell asleep faster than those who hadn’t soaked in a hot tub.
Other methods to help prepare yourself for a good night’s rest include relaxing, reading or journaling, changing into comfortable pajamas, and shutting off the TV or electronics—these will all send signals to your mind that it’s time for sleep!
3. Keep your Room Cool
Experts advise making sure your bedroom is cool, dark, and quiet to promote a restful night’s rest. To do this, turn down the thermostat, wear an eye mask, or install blackout curtains. Reading can also be relaxing before bed; just choose something simple that won’t surprise you, as this can wake you up during the night! Journaling may also help restore peace, but avoid writing about stressful or emotional experiences or restrict caffeine or alcohol before sleeping.
An effective way to stay cool this summer is placing a bowl of ice under your mattress or in front of a fan, where, as it melts, it will bring relief by cooling the air around you.
4. Avoid Distractions
Disconnecting from electronics an hour before bed helps the body produce more melatonin and prepare for restful slumber. Instead of looking at screens, try reading physical books, journaling, or listening to relaxing music instead. Avoid eating heavy meals or consuming alcohol directly before bed, as these may cause indigestion and lead to frequent middle-of-the-night trips to the restroom, disrupting sleep.
Avoid nighttime stress and anxiety by developing a soothing evening routine, including meditation, light stretching, or deep breathing exercises. If you find yourself tossing and turning for over 20 minutes at bedtime, get up and do something relaxing in low light, like reading or journaling, until sleepiness strikes—these may all help!
5. Don’t Eat Right Before Bed
Before bed, eating or drinking too much liquid can interfere with your sleep. Your body must spend energy digesting what has been consumed, which diverts it away from getting ready to rest. Eating large meals or drinking excessive liquid before sleeping could even cause acid reflux that keeps you awake!
Eating a light snack two to three hours before bed may help, though complex carbs like whole foods should be prioritized over high-fat options, which could potentially cause bloating or acid reflux when lying down. Furthermore, caffeine-containing products should also be avoided to ensure maximum restful sleep.
6. Don’t Drink Alcohol
Alcohol before bed can help you sleep faster but can interfere with the quality of that restful slumber. Drinking can cause snoring and reduce time in the rapid eye movement (REM) stage of restful slumber; furthermore, it can exacerbate existing sleep disorders like snoring or sleep apnea.
Even small amounts of alcohol can interfere with your sleep cycle and dehydrate you, so avoid drinking alcohol, caffeine, and sugary beverages in the hours leading up to bed. Instead, opt for water or herbal teas that promote restful slumber instead. It is also helpful to create a regular pre-sleep routine to signal both body and mind it’s time for bed.
7. Turn Off the Lights
If you find yourself scrolling social media on your phone before bed, it may be wise to alter this habit. Electronic devices emit blue light that suppresses melatonin production and prevents you from falling asleep quickly.
Your body needs darkness in order to unwind and prepare for restful sleep, so switch off bright overhead lighting and dim table lamps at least one hour prior to bedtime. Unwind with gratitude journaling exercises such as this Unwind With Gratitude practice, which may also help unburden your mind before bedtime, or practice mindfulness during an everyday task such as brushing your teeth—all can help!
8. Don’t Read in Bed
People often have trouble sleeping at night and may struggle with staying asleep through the entire night. While medical treatment for sleep issues may be necessary, cultivating healthy sleeping habits may help to enhance relaxation and aid sleep at night.
Reading books before bed is one of the best habits to practice; however, its type matters greatly. Adults should avoid thrillers or books that raise heart rate or cause stress; instead, opt for relaxing stories or wellness books to unwind before sleeping. For best results, use paper books over electronic versions.
9. Don’t Use your Bed for Other Activities
While it can be tempting to use your bed as a workspace, keeping work outside the bedroom helps reinforce the relationship between sleep and relaxation. Furthermore, keeping work separate from life allows you to mentally unplug work from personal concerns for an improved overall quality of restful slumber.
Studies have consistently demonstrated the positive benefits of establishing a regular bedtime routine on sleep quality and health outcomes. Achieving adequate rest can lower stress, improve mood, boost concentration and memory performance, and boost metabolism—so finding one that suits you and your family should become just as natural as brushing your teeth or fastening a seatbelt.
