A healthy amount of sleep can make your life significantly better. It helps increase your productivity, reducing stress, and feeling healthier overall. However, building a proper sleeping routine on your own isn't easy. We can help you with that, offering 7 useful tips to go to bed on time.
If you find yourself stressed too much, struggling to concentrate on your work, and losing your focus all the time, there’s a chance that you don’t sleep enough. It’s amazing how sleep affects our lives. We are able to become healthier, calmer and more productive simply by getting enough sleep.
Of course, the best way to do so is by building a healthy sleeping routine. Our bodies feel less stressed when they get used to going to bed and getting up at approximately one and the same time each day. However, despite many of us do understand the importance of a sleeping routine clearly, they might still struggle with building one. It isn’t surprising because we have so many distractions in our lives these days, and because some of us don’t anticipate the begging of a next day much, wanting to stay awake and relax as long as we can. However, this leads to constant sleep deprivation, which also leads to us feeling more miserable and disoriented.
If you want to build a healthy sleeping habit, here’s what you can do.
No, not only the one that’s going to wake you up. Set an alarm that is going to alert you when it’s time to go to bed – and actually, do that instead of hitting “snooze” button.
Why this is important: even if we know that we need to go to bed before midnight, we can still become distracted with various things sometimes. For example, when we watch another episode of one of the Netflix TV shows we don’t look at the clock often and so can easily lose track of time. An alarm will always remind you that it’s time to put aside your evening activities and start getting ready to bed.
Try writing a journal every day before going to bed. If you never ever tried doing so and are afraid of getting bored, try doing so for at least 10-15 minutes. If you feel like you can do more, write longer.
Why this is important: sometimes even if we go to bed early, our worries and stresses occupy our minds, making it hard to fall asleep right now. If you write about your concerns and things that did upset you during the day, you’ll clear your head a bit. This will help you fall asleep quicker.
Try saving some time when meditating or breathing deeply for 10 minutes. You can do it before going to bed or when you're already sitting in your bed.
Why this is important: just as writing journal helps us get rid of stressful thoughts, deep breathing or meditation help us calm down our mind.
Or put them into sleeping mode and avoid looking at them before going to bed.
Why this is important: playing games on your smartphone or checking the social media can also make you lose track of time easily. Moreover, the gadgets emit blue light: it suppresses melatonin production in our bodies and makes it harder for us to fall asleep too.
Put aside your gadgets, books, and everything else that you won’t need while sleeping. Night masks, plush toys, and similar things are okay though.
Why this is important: sure, reading a book before falling asleep seems like a nice thing to do. However, this is entertainment, not rest. Our brains create associations basing on what we do in various places. If you want to fall asleep faster and sleep better, you have to establish a “bed = relaxation” connection. And in order to do so, you have to use only things that help you relax and fall asleep.
Going to bed and getting up at the same time each day is important. However, that’s not the only sleeping routine you can establish. You can try coming up with a list of tasks that you would like to repeat every day before going to bed. Sure, these tasks can be simple ones (like putting your pyjamas on and cleaning your teeth) but you can also add some more original ones too (for example, turning on the relaxing music or lighting up an aroma candle).
Why this is important: such simple set of pleasant rituals can help you relax a bit and go to bed feeling more comfortable and pleasant.
If you’re used to staying up late, don’t try suddenly falling asleep 2 hours earlier. Instead, try going to bed 10 minutes earlier than you used you. Repeat it the next day, then try falling asleep another 10 minutes earlier the next one, and so on.
Why this is important: abrupt changes could be very stressful to your body. Moreover, it simply won’t work this way as your body is already used to a certain routine. Try changing it slowly – it’ll be more comfortable and successful this way.
Sure, it will still take some time for your body to adjust to this new routine. However, if you follow these tips, the whole process will hopefully feel easier and more pleasant to you.