Are you struggling to get better sleep? Or do you feel lazy when you wake up in the morning? If yes, then you are at the right place. I will tell you 9 Things to do before bedtime, which will help you get rid of this struggle and laziness.
The only thing you need to do is, read this blog till the end, and you will know how to get better sleep.
So let’s get started.
9 Things to do before bedtime for better sleep
Here, I will tell you 9 Important things that will help you for better sleep.
You may be aware of these things, but I would like to remind you so that you can follow them.
So let’s get started without further ado.
1. Have your dinner 2-3 hours before bedtime
Do you face poor sleep, indigestion, heartburn, or unnecessary weight gain problem?
If you face this kind of problem, I would like to tell you that it happens because of your bed routine.
You have your dinner late at night and directly go to your bed because you don’t have enough time, and you want to sleep. It causes you this kind of problem.
When you eat late at night, your food will not digest properly, and you may face indigestion, heartburn, and weight gain problem. It also affects your sleep.
Hence, have your dinner 2-3 hours before bedtime. It will help you to get Your food digested and better sleep.
2. Drink milk before bedtime
We sleep for 7-8 hours at night. During this time, our sleep can be disturbed due to hunger.
Hence, we can drink lukewarm milk before going to bed at night. It contains a good amount of protein that keeps our stomachs full, and our sleep doesn’t disturb.
Drinking milk before going to bed also improves our sleep quality and reduces our stress levels.
3. Brush your teeth before bedtime
Do you brush your teeth before going to bed or not?
If not, you should start doing it because it protects your teeth from cavities.
During the day, our body produces enough saliva that protects our teeth from damaging acids. But, when we sleep at night, our body produces less saliva, and our mouth becomes dry.
So if we don’t brush our teeth before going to bed, food is still stuck in our teeth, which increases the risk of cavities.
Hence, from now onwards, don’t go to bed without brushing your teeth.
4. Take a shower before bedtime
Do you want quality sleep?
You can take a lukewarm shower 60-90 minutes before sleeping.
A lukewarm shower can manage your body temperature according to room temperature.
You can avoid too hot and cold showers before bed because it will stimulate your mind and body, which can cause a delay in sleeping.
If you want, you can take a cold shower in the morning. It helps you to wake up and be energized.
5. Disconnect yourself from electronic gadgets and work
What do we all do the last thing before going to bed?
We use our phones or laptop. Am I right?
An electronic gadget like a mobile phone or laptop emits blue light that reduces melatonin in our body, and melatonin is a hormone that helps us better sleep.
Your work pressure can also be the reason for not getting better sleep.
Hence, we should avoid using our phones, laptop, or doing any work before an hour going to our bed. It will support you in improving your sleep quality.
You should set the alarm on your phone an hour ago going to your bed, so you will get notified that now it’s time to get away from your electronic gadgets and work.
6. Writing journal before bedtime
The study found that writing a journal before bed can reduce stress and increase sleep time and quality.
If you want stress-free sleep, then you can try this technique. It will take only 10-15 minutes every night.
You can write about positive things that happened today. You can write down your feelings and feel gratitude for whatever you have.
We always notice what we don’t have and feel bad about it. But this habit will help us to see what we have.
Hence, try this practice and see how you feel.
7. Read a book before bedtime
You can read relaxing books before going to bed. It will help you to learn something new and relax your mind.
You should avoid reading suspense and thriller noble. It will create curiosity in your mind to know what is next in the story, and you will not be able to sleep for a whole night.
8. Meditation before bedtime
Meditation also increases melatonin, reduces stress, and improves sleep quality.
You can do meditation anywhere and anytime. It’s easy to do.
You don’t need any tools or equipment. The only thing you need is some time.
Hence, find some time when you go to sleep at night, and you can try to meditate. It will help you to fall asleep quickly and relax your mind.
9. Sleep early
When do you go to sleep?
Many people have the habit of watching web series or doing work at night, and some may have their night shifts. Hence, they can’t sleep early.
But human growth hormone is a big deal because it plays a significant role in our growth, cell repair, and metabolism. Almost 75% of human growth hormone in our bodies is released when we sleep.
Research shows that our highest burst of human growth hormone typically comes between 10 PM and midnight.
Hence, if you are not sleeping at that time, you are not getting benefits from it.
If you are working in night shift, then you can ignore this. But if it is possible, then you should try this.
Conclusion
Today, we have discussed 9 Important things to do before bedtime. These things are going to help you for better sleep.
It will also help you reduce your stress, relax your mind and improve your sleep quality.
I know you won’t be able to follow all these things at once. But you can start with some things and include them in your before-bedtime routine.
Thank you for reading this post till the end. I hope it was helpful and you learned something from it. Please let me know in the comment below which things you will include in your before-bedtime routine?
If you like this post, you should also read the post on good habits to have in the morning.