Make a Pre-Bed Routine & Get 8 Hours of Sleep

 CDC report suggests that nearly one-third of Americans don't get enough sleep regularly. If you are amongst them, creating a bedtime routine and getting enough sleep is something to which you must pay significant importance. If you are suffering from sleep deprivation or insomnia, worry no more. This blog will share some meaningful tips on creating a bedtime routine and will make sleeping easier and comfortable for you. So, let's dive into the blog and discover some valuable bedtime routine tips without any further delay.

What is A Bedtime Routine?

A bedtime routine refers to a set of activities that you perform every night before going to bed to enhance the effectiveness of your sleep. There can be different bedtime routines, including; taking a warm bath, meditation, journaling, or other calming activities. At Authentik we stress the importance of a good bedtime routine with all our athletes.

Why is Bedtime Routine Important?

Bedtime routines are effective in enhancing the quality of your sleep and treating sleep deprivation or insomnia. These routines encourage establishing habits that make your brain recognize that it’s time to sleep. When you perform the same activities every night that too in the same order, your brain sees these activities as a precursor to sleep and makes sleeping easier and more enjoyable.

What is the Best Bedtime Routine? – 7 Best Ideas

Generally, bedtime routines vary for each individual and depend on your preferences. However, the following ideas can help you develop a bedtime routine and help your fall asleep faster.

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1.   Follow a Proper Time Schedule

Your bedtime routines should start at a consistent time each night. You must set a timetable to begin your bedtime routine every night, which can be around 30 minutes to an hour before going to bed. Make sure that you stick to this timetable each night. Following a consistent timetable trains your brain to feel tired naturally when it's bedtime; hence, it makes falling asleep easier for you.

2.   Ditch Your Smartphone

All electronic devices, including televisions, smartphones, and computers, emit strong blue light. When you consistently use these devices, especially before going to bed, the blue light fills your brain and makes it think that it is daytime. Resultantly, your brain suppresses melatonin production and stays awake. So, avoid using electronic devices before going to bed.     

3.   Consume Light Meal Before Going to Bed

Consuming heavy meals, especially just before bed, leads to unhealthy sleeping and promotes weight gain. If you want to improve your metabolism and sleep quality, try limiting your sleeping window to as low as 10 hours per day.

If you want to eat a meal at night, we at Authentik prefer consuming light and healthy meals such as yogurt, oatmeal, or nits. These foods boost your melatonin levels.

4.   Take a Warm Bath

Melatonin production is an essential part of your sleep-wake cycle. Melanin production begins in the evening and prepares you for sleep. When this happens, your core body temperature drops. Researchers claim that you can mimic nighttime drop in the body by taking a warm bath. It is a great way to trigger a sleepy reaction.

Hence, you must consider taking a warm bath before going to bed. As a result of this, your body will heat up and cool down as the water evaporates. Resultantly, it will create a sensation that will make you feel tired and relaxed. Subsequently, you will sleep peacefully.

5.   Read a Book

Reading a book is an effective bedtime routine as it helps in making you fall asleep quickly. Most of us are practicing this habit since our childhood. We often see a parent reading to their children as a part of their bedtime routine.

While choosing a book, make sure that you select a book free from exciting genres like suspense and action. I prefer choosing books that share smooth stories and promote calmness.

6.   Write a Journal

Journaling is a healthy activity. It refreshes your mind and promotes calmness. Also, journaling plays a vital role in reducing stress and gather positive thoughts before going to bed. There is no need to write a complete novel at night; instead, you just have to jot down your thoughts and emotions that you gathered during the day. Writing a journal before going to bed will make falling asleep easier for you.

7.   Exercise

Exercise is an effective way of falling asleep faster. It is necessary, especially if you have spent your entire day in front of a computer screen or have sat on a poor posture. Bedtime exercise promotes calmness and makes you feel tired and relaxed. That's how it makes sleeping easier for you.