Are you trying to develop healthy habits?
If the answer is yes, then you might want to start by creating a bedtime routine. Also referred to as sleep hygiene, the activities you do before bed, your sleep schedule and the environment in which you sleep are more important than you think. Throughout this article, we’ll explore the benefits of a healthy pre-bed routine as well as the activities you could perform before going to sleep.
Why Should You Create a Bedtime Routine?
You might be wondering why you should create a bedtime routine instead of just doing what you’re in the mood for. First of all, creating a routine helps you gain more control over your life. The few hours you have before going to bed usually represent your free time and, unfortunately, many of us tend to waste this precious time scrolling down on social media or just procrastinating. If you create a routine, you have the chance to schedule a set of activities that make you happy and that are truly beneficial for your mental and physical health.
Secondly, what you do before going to bed has a significant influence on your sleep and how well you sleep has a huge impact on your life. In fact, poor sleep can affect, among other things, your emotions, social interactions and health. Therefore, creating a healthy bedtime routine is vital for ensuring that you sleep well and that you get the chance to truly rest.
Let’s take a look at some activities that will help you improve your sleep while also making the most out of your free time:
Read a Book
Would you like to read more but you’re not sure how to fit this habit in your routine? Reading before going to sleep could be the perfect opportunity to make time for this activity. Also, it could help you fall asleep faster in case you suffer from insomnia.
Reading is great for several reasons. It helps you disconnect from negative thoughts, increases emotional intelligence, and helps you gain knowledge on different subjects. Plus, it is an enjoyable and peaceful way to spend your time.
To really enjoy the benefits of this activity, make sure that you read for pleasure and that you don’t feel pressured to read certain books or a certain amount of pages. It doesn’t matter whether you prefer fiction or non-fiction. Read what makes you happy, find subjects that fascinate you, and don’t put any kind of pressure on yourself.
A short meditation before sleep can help you end your day in a peaceful and relaxing way.
During the day, we often feel stressed or anxious. Meditation is a great way to quiet our minds and release negative emotions. This improves the quality of our sleep and, in time, it can even help us manage insomnia.
If you’re new to meditation, you can start by practicing guided meditation. There are several apps and YouTube videos that offer this for free. Or, if you prefer to do it by yourself, you can practice mindfulness meditation by paying attention to your breath.
Another great way to release negative emotions, clear your mind or just reflect upon your day is by journaling. Spend a few minutes every night and just write down whatever is on your mind.
If you’re not sure what to write about, you can practice gratitude journaling. Think about some things, people, or events that you are thankful for and write them down. It will help you appreciate your life more, and you’ll be able to acknowledge the things that make your life better. We are often so caught up in our busy schedules that we forget how lucky we are and how many reasons to be happy we actually have.
Reduce Your Screen Time
You’re probably already aware of the fact that blue light has a negative impact on your sleep because it suppresses the body’s release of melatonin, which is the hormone that makes you sleepy. This is a good reason for you to find a bedtime activity that doesn’t involve your phone, the TV, or your computer.
Furthermore, we often waste a lot of time before bed just scrolling down on social media. This activity is often a waste of time, and it can leave us more frustrated than happy. Therefore, try to take a break from social media at least for a few hours before bed.
I hope the tips above will help you create better bedtime habits. Soon, you will notice that improving the quality of your sleep will have a positive impact on your whole life.
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