A restless night might just be the worst feeling ever…if you’ve ever had trouble falling asleep, research may have told you to try switching your phone off hours before sleeping, or to take a warm bath. These are good practices when you’re looking for better quality of sleep, but there’s more you could be doing to get those zzz’s in.
Sleep experts have implemented the following steps into their night-time routines to improve their quality of sleep tenfold. Here’s what you need to do:
6 practices sleep experts are doing for better sleep
1. Pay attention to what you eat for supper
According to experts, what you eat for dinner makes a big difference in your quality of sleep.
“I notice a lot of variability in my sleep based on what I’m eating,” a health psychologist tells Livestrong.
Let’s look at her example. After ordering carb-heavy takeout for dinner (with additives or ingredients beyond one’s control) she often has trouble falling asleep or struggles with strange nightmares. Your body responds to everything you put into it, so you need to be conscious about what you consume if you’re looking for a healthy sleep response. You can do so by:
- Avoid sugary foods, caffeine, and alcohol before bed.
- Having a balanced plate of food. Half a plate of vegetables, add a portion of carbs and a portion of protein.
- Avoid heavy meals. Keep meals light and don’t overeat.
2. Don’t scroll before you sleep
Stop scrolling! Aim to store away electronic devices about an hour and a half before bed — that means your phone and laptop!
Overstimulating your brain with content and light from your device’s screen can be detrimental to your quality of sleep. If capping the screen time altogether seems like too much for you, start slowly by limiting the time you spend on your devices at night, and build your way up to not looking at any screens an hour before bed.
3. Get moving to get the best zzz’s
Engaging in an activity you enjoy can promote a good night-time routine and better quality of sleep. Here’s what you can do:
- Walking the dog.
- Build a puzzle.
- Bake.
- Paint.
These are things that will reduce your stress levels and will provoke a sense of calm in you. If you’re over-stressed, too much activity can cause insomnia, so be wary. A little dopamine boost is all you need to relax your body.
4. Be easy on yourself
Don’t be so hard on yourself – getting quality sleep may take a chunk of time away from you, but never feel guilty for getting the zzz’s that you deserve. Your body needs proper rest to function efficiently. It’s very important to shut your brain off for the day, every day.
Anxiety can impact your quality of sleep when your mind is over-active. If feelings of anxiety arise because you feel you should be busy 24/7, you need to take a step back and remind yourself that rest is part of being human.
5. Work up to wind down
Ideally, your nighttime routine should last around one hour. You can still make the most of it with less time. Here’s a wind-down routine you can try:
- Apply your skin-care products.
- Practice light stretches for 10 minutes.
- Read a book or magazine.
- Set your phone to “do-not-disturb”
6. Set a bedtime curfew for yourself
Try to be as disciplined as you can with your bedtime routine. Structure and routine are what’s going to make the process a whole lot easier. You will get to a point where you cozy time routine becomes second nature, and you’ll be reaping the benefits.
Consistency is key. Even after a hectic day – try to get through your nighttime routine as best as possible, it will help you relieve some of the anxiety and pent up energy from your day.
Other things you can try:
- Breathing Exercises.
- Light Stretching.
- Memory Games.
- White Noice.
- Night-Time Affirmations.
- Calming Tea.
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