Sleep Quality: Why Developing a Nighttime Routine Matters
January 20, 2021
When we don’t get enough sleep, we may become tired, irritable, and less productive. However, many of us who get the recommended 7 to 9 hours of sleep each night yet still suffer from fatigue throughout the day.
Fatigue after a good night’s sleep is usually due to the fact that the quality of our sleep is poor. There may be many reasons we aren’t getting good sleep, but an important one could be a lack of a bedtime routine.
In this article, we will be discussing how to improve the quality of our sleep by developing a nighttime routine.
How to Get Better Sleep
You may have tried many techniques or gadgets to improve your sleep. However, if you lack a proper routine before bedtime, you will likely be unsuccessful in achieving restful sleep on a nightly basis.
Developing a Nighttime Routine
The key to good quality sleep is consistency. Create a routine based on what works best for you and stick to it.
Generally, when developing a bedtime ritual, you should include things you find relaxing and avoid things that are too stimulating, even if they are enjoyable.
Ideas for How to Sleep Better
- Have a set bedtime (ideally before 11 PM)
Going to sleep at the same time every night will get your body back in sync with its natural rhythms, which will improve the quality of your sleep.
- Set an alarm for when to get ready for bed
Almost all of us have an alarm to wake up, no matter what time we go to bed. However, it is even more beneficial for our sleep when our body knows when to get ready for bed.
- Reduce the lights
Circadian rhythms respond to light and dark. By reducing the lights at least an hour before bed, especially blue light from your electronics, your body receives the signal that it’s time for sleep.
Stress from a long day can make sleep feel almost impossible. Here are some ideas to reduce stress and induce sleep:
- Read a Book
Reading helps to take your mind off the stress of the day. Of course, you will probably want to read something that is not overly stimulating.
- Take a Bath or Shower
This will lower your body temperature, which tells your body that it’s ready for sleep soon. Not to mention, a nice warm bath can be very relaxing.
Meditating helps to reduce stress and anxiety, which will bring many benefits including improved quality of sleep.
- Keep a Journal
By taking record of your thoughts and events from the day, you free your mind up of clutter that would otherwise keep you awake.
- Read a Book
What to Avoid
- Caffeine in the evening
While caffeine in the morning might help you feel more awake for the day, it will lower the quality of your sleep the closer you have it to bedtime.
- Eating too much before bed
It’s best to go to bed on an empty stomach so that your body is not digesting food while you’re sleeping. If you must eat before bed, eat light. Better yet, have a cup of herbal tea.
- Vigorous exercise before bed
Having an exercise routine during the day will greatly improve the quality of your sleep, but intense physical activity before bed will keep you awake.
In addition to having a nighttime routine that works for you, a healthy diet also contributes to a good night’s sleep. Let Z.E.N. Foods accompany you on your quest for wellness. We offer healthy meal delivery plans that you can customize according to your dietary needs and budget. Let us help you!