You’ve been trying to fall asleep for hours now. You read, watch TV, scroll through your phone- but nothing seems to work. You’re restless and frustrated, and every time you hear a noise outside your window, you startle awake. You might wonder what’s wrong with you- why can’t you just relax and get some sleep?
Well, it might not be anything wrong with you at all. It could be that your bedtime routine is the problem. A lot of people don’t realize this, but having a consistent routine before bed is crucial for falling asleep fast and getting the best night’s sleep possible. If you want to create a bedtime routine that actually helps you fall asleep, follow these tips:
Establish a Regular Sleep Schedule
One of the most important things you can do to get a good night’s sleep is to establish a regular sleep schedule. This means going to bed and getting up at the same time every day, even on weekends. Our bodies are very good at keeping track of time, and when we have a regular sleep schedule, it becomes easier for our bodies to fall asleep and stay asleep. In addition, regular sleep patterns help to regulate our internal clocks, which can impact everything from our mood to our metabolism. So if you’re having trouble falling asleep, one of the best things you can do is establish a regular sleep schedule. It may take a few days or weeks for your body to adjust, but eventually, you’ll find it much easier to get a good night’s sleep.
When our bodies are used to going to bed and waking up at the same time, it becomes easier for us to stick to a routine during the day. By establishing a regular sleep schedule, we’re also setting ourselves up for success in other areas of our lives.
Avoid Caffeine and Alcohol Before Bed
It’s no secret that a good night’s sleep is important for overall health and well-being. But what you may not realize is that what you consume before bed can have a big impact on the quality of your sleep. Caffeine and alcohol are two substances that are best avoided in the evening if you’re looking to fall asleep quickly and stay asleep through the night. Caffeine is a stimulant that can make it difficult to relax and drift off to sleep. And while alcohol may make you feel sleepy at first, it actually disrupts sleep later in the night. So if you’re looking to get a good night’s rest, avoid caffeine and alcohol in the hours leading up to bedtime.
According to the FDA, caffeine can be consumed up to six hours before bedtime. This means that if you want to get a good night’s sleep, you should avoid caffeine in the late afternoon and evening.
Avoid Working or Using Electronic Devices in Bed
It’s tempting to fall into the habit of working or using electronic devices in bed, but it can actually be quite detrimental to your sleep. The blue light emitted by screens can disrupt your body’s natural production of melatonin, making it harder to fall asleep. And even if you do manage to fall asleep, the light can interfere with the quality of your sleep. Additionally, working in bed can create a mental association between your bed and being awake, making it harder to turn off your brain at night. If you’re finding it hard to fall asleep, try disconnecting from electronics an hour or so before bed and create a relaxing bedtime routine instead. You’ll be surprised how much it can help improve your sleep!
You can do things in bed instead of being on an electronic device include reading, writing in a journal, listening to calming music, or practicing relaxation techniques such as deep breathing. If you can’t fall asleep unless you’re doing something, try picking one of these activities to do in bed instead of using electronics. You may find that it helps you relax and fall asleep more quickly.
Get Regular Exercise During the Day
One of the best ways to fall asleep quickly and get a good night’s rest is to get regular exercise during the day. Exercise helps to improve the quality of sleep by promoting deeper and longer periods of sleep. It also helps to reduce daytime fatigue and improve alertness. In addition, exercise can help to reduce stress levels and promote relaxation. As a result, it is not surprising that regular exercise is often recommended as a treatment for insomnia. However, it is important to note that exercise should not be done immediately before bedtime as it can lead to increased energy levels and make it more difficult to fall asleep. Aim to get at least 30 minutes of moderate-intensity exercise every day for best results.
Relax Before Bed With Calming Activities Like Reading or Listening to Music
It’s no secret that a good night’s sleep is crucial for overall health and well-being. But for many of us, getting a full eight hours can be challenging. If you’re struggling to fall asleep, relaxing before bed with calming activities like reading or listening to music may be helpful. Studies have shown that these activities can help to slow down the body’s natural processes and make it easier to drift off to sleep. So if you’re finding it hard to wind down at night, try incorporating some relaxing activities into your nightly routine. You may just find that you’re sleeping better in no time.
If you want to create a bedtime routine that actually helps you fall asleep, follow these tips: establish a regular sleep schedule, avoid caffeine and alcohol before bed, avoid working or using electronic devices in bed, get up and move around every few hours to keep your body active, and relax before bed with calming activities like reading or listening to music.
