6 Things you Should Do Every Night Before Bed

6 Things you Should Do Every Night Before Bed
6 Things you Should Do Every Night Before Bed

Many of us struggle to get a good night’s sleep so establishing a nightly routine can help promote relaxation and prepare your mind and body for that sleep you crave. Here are six things you should consider doing every night before bed:

Disconnect from electronic devices

Minimise your exposure to screens and electronics at least an hour before bed. Smartphones, tablets, and laptops emit a blue light that can interfere with your sleep quality. Instead, engage in activities that promote relaxation, such as reading a book or listening to calming music.

Create a calming environment

Make your bedroom a peaceful and comfortable space. Dim the lights or switch on bedside lights and if you have a diffuser, put that on with calming oils such as lavender, eucalyptus or cedarwood. Additionally, remove any distractions or clutter that might disrupt your sleep and consider using blackout curtains or an eye mask to block out external light.

Practice a bedtime routine

Develop a consistent bedtime routine that your body ‘clock’ will adjust to and recognise as the time to wind down. Taking a warm bath or shower, practicing gentle stretching or yoga, or engaging in relaxation techniques such as deep breathing or meditation are all activities that will get you ready for a sleep.

Avoid stimulants and heavy meals

Limit your intake of caffeine and avoid consuming stimulating substances like nicotine and alcohol before bed. Eating your dinner at least 2-3 hours before bedtime will allow for proper digestion. Additionally, heavy meals or spicy foods close to bedtime can disrupt sleep and cause discomfort.

Establish a sleep schedule

Along with practicing a bedtime routine, aim to go to bed and wake up at consistent times each day, even on weekends. This helps regulate your body's internal clock and promotes better sleep quality.

Prepare for the next day

Take a few minutes to plan and prepare for the next day. This can include setting out your clothes, packing your lunch and work items and making a to-do list. By organising your tasks and responsibilities ahead of time, you can alleviate potential stress and have a clearer mindset for sleep.
    Remember, the key to better rest and overall well-being is to find a consistent routine that works best for you and promotes relaxation.