Bedtime Habits – The Proper Way to Keep Insomnia Away
Bedtime habits have a significant impact on our health. The moment we closed our eyes and lay down on our bed, it is time we need to take a rest. But how can you do it if you have no proper bedtime habits?
Bedtime habits are essential to our sleeping routine, especially when we are experiencing insomnia. Insomnia is one of the sleeping disorders that most of us are experiencing. It is a condition that we cannot sleep soundly, or our body cannot feel the relaxation to sleep.
So we must have bedtime habits, so we can enjoy the night sleeping. But how can you achieve a goodnight’s sleep, without snoring, nightmares, discomfort while sleeping and insomnia?
What are the bedtime habits we can do?
There are several bedtime habits so that you can enjoy your soft bed and a warm blanket. Here are the 12 bedtime habits you can make as routine or prepare before going to bed.
Make your room a cozy place.
Do not be satisfied with your room. It can look cozy, but you can turn it into a more fun zone so you can attract a good ambiance before going to bed. Remember that getting enough sleep can help you lose weight, and it is good for the body to be fit and healthy.
Keep away your mobile phones.
Technology plays a more prominent role in our bedtime habits. Then setting those gadgets aside before going to sleep can encourage your body to embrace the night and fall asleep. Who would not love this kind of routine if you want to be more physically and mentally fit rather than spending a few minutes staring at your mobile phones?
A glass of milk or Greek yogurt
Giving yourself a serving of fresh milk or greek yogurt can improve your sleep. With this, you can enjoy a protein smoothie before bedtime. The shake with protein can help you gain more muscles. Bedtime habits include this because of our body, even if we are sleeping, burns calories; therefore, it is essential to be fueled with amino acids. In this way, it can increase our metabolism while sleeping.
Setting the right temperature
Bedtime habits include the correct temperature of the thermostat in your room. Make sure that the cold temperature is the right temperature our body needs. Before going to sleep or making our body fall asleep, we need a colder temperature. According to a research study, our body is still burning calories and fats, even if we are sleeping.
Relaxing before Bedtime
Avoid rushing everything before your bedtime. It is essential so you will have time to calm and relax. Do not mind hitting the bed a little late than usual. Make sure you can do something that might improve your relaxation, like reading. If you enjoy doing something other than that, consider the things you enjoy. It is effective, especially when you are thinking lots of things or you came from work that is so exhausting.
Dim your room
Bedtime habits do not only cover the food and workout before going to sleep. You can also make some improvements to your room. For instance, you can cut some light in your room, so the production of melatonin by your body will not be interrupted. According to a study, a lightened room can disrupt your sleep and can contribute to gaining weight. It is another factor why the doctor is advising their patients to keep your room dim so you will not develop insomnia.
Yoga before Bedtime
Yes, doing yoga can indeed increase relaxation to your body before bedtime. To start, you can do some stretching that can energize your body. Make sure you can incorporate deep and diaphragmatic breathing with your moves. Breathing should be through your nose and not through your mouth. Take things slow and complete your breaths that can raise and lower your belly. With this, you can reduce tension to your body and help you fall asleep.
Cut off the Alcohol
Before bedtime, too close before going to sleep, skip drinking alcohol, which can affect the quality of your sleep. Let us say you will drink alcohol, but make sure you will have it a couple of hours before bedtime. Otherwise, it will disrupt your pattern of sleep. In a study, the researchers identified that alcohol could disrupt the brain wave’s patterns after a night of drinking, which can compare with mild electric shocks. So the importance of drinking alcohol at the right time before going to sleep is a must bedtime habit to be practiced.
Insomnia is a sleeping disorder that many are experiencing. You can avoid it by drinking some OTC medicines or therapy. But if you can practice bedtime habits, you can identify the cause of why you lack sleep and how you will manage it. For sure, there are plenty of ways on how to address insomnia.
But some of these can be done without exerting effort. Make sure you are monitoring your sleeping habits so you will know the things you should do and avoid before going to bed. Bedtime habits are the preparations you should do so you could have enough time to sleep.