Creating a healthy routine before bed can significantly improve the quality of your rest. Implementing a few simple habits can help you fall asleep faster and sleep better throughout the night. Here are some of our suggestions:
- Turn off electronics: Avoid phone, tablet and computer screens at least an hour before bedtime. The blue light emitted by these devices can interfere with the production of melatonin, the sleep hormone.
- Relaxation routines: Whether it’s taking a warm bath, reading a book or practicing yoga, choose activities that help you relax. Doing these activities regularly before bed can signal to your brain that it’s time to rest.
- The right sleeping environment: Make sure your bedroom is dark, quiet and cool. Investing in good-quality curtains that block out light can help, as can using an eye mask or earplugs.
- Establish a regular sleep schedule: Try to go to bed and get up at the same time every day, even on weekends. Regularity can help stabilize your internal biological clock.
- Avoid caffeine and heavy meals: Avoid consuming caffeine and heavy, fatty or spicy meals a few hours before bedtime, as they can interfere with restful sleep.
- Write down your thoughts* If you have difficulty calming your mind, try writing down your thoughts and worries in a journal before bed to clear your mind.
- Limit fluids before bedtime: To avoid getting up frequently at night, try to limit the amount of fluids consumed an hour before bedtime. This doesn’t mean giving up drinking altogether, but avoiding large amounts of fluids that can disrupt continuous sleep.
- Try relaxation techniques: Techniques such as deep breathing, meditation or yoga can help the mind and body relax. Even a few minutes of practice before bed can improve sleep quality.
- Create a pleasant atmosphere in the bedroom: Make sure your bedroom is a place conducive to relaxation. You can use aromatherapy, such as lavender oil, which is known for its relaxing properties. Provide comfortable bedding and avoid overly bright lighting.
- Practice breathing techniques: Breathing exercises can help reduce stress and calm the mind. One popular method is the 4-7-8 breathing technique, which involves breathing in deeply for four seconds, holding your breath for seven seconds, and then exhaling for eight seconds.
- Avoid naps during the day: Although short naps can be refreshing, long or late naps can disrupt your normal sleep cycle. If you must take a nap during the day, try to keep it to no more than 20-30 minutes.
- Control light exposure: Light, especially blue light from screens, can interfere with melatonin production. During evening hours, try to limit the use of electronic devices and use lower-intensity lighting.
- Consider light exercise in the evening: Light exercise, such as yoga, stretching or walking, can help you relax and improve the quality of your sleep. Avoid intense exercise just before bedtime, as it can over-stimulate the body.
- Pay attention to your diet: Avoid heavy, fatty or spicy meals for dinner, which can cause discomfort and disrupt sleep. Choose light, easily digestible meals and try to eat at least 2-3 hours before bedtime.
- Create a pre-bedtime ritual: Repeating the same activities each night can help signal to your brain that it’s time to rest. This ritual could include reading a book, listening to quiet music, taking a warm bath or having an herbal tea.
Remember that making changes in your sleep routine takes time. Don’t expect immediate results and be patient. By consistently applying these steps, you can gradually improve the quality of your sleep.
