Mindfulness
9 Tips to Restful Nights with These Expert-Approved Bedtime Habits
Getting a good night’s sleep is crucial for maintaining energy levels, mood, and overall health. Experts from Harvard’s Division of Medicine emphasize the importance of adequate sleep, equating it with a balanced diet and regular physical activity. Yet, many Americans fall short in this area, with about one-third of adults not getting enough rest. This lack of sleep can contribute to a host of health problems, such as anxiety, depression, and increased risks of obesity, diabetes, and heart disease. Fortunately, adopting a structured bedtime routine can make a significant difference. Here are 11 strategies to help you achieve your best sleep ever.
Set a Bedtime Alarm
Just as you set an alarm to wake up, it’s beneficial to set one to remind you when to start your bedtime routine. Nathan Baumann, PhD, a clinical psychologist specializing in sleep, advises that this practice can “firmly establish a consistent sleep cycle.” Aim to sync your sleep time with when you naturally feel tired, ensuring you get seven to nine hours of sleep each night.
Take a Warm Bath or Shower
A warm bath or shower an hour or two before bed can improve sleep quality. Neuroscientist Matthew Walker, PhD, explains that “your core body temperature needs to fall by two to three degrees Fahrenheit to initiate good sleep.” This cooling process occurs as your body releases heat through your extremities.
Maintain a Cool Room Temperature
The thermal environment plays a critical role in sleep quality. According to a study in the Journal of Physiological Anthropology, “excessively high or low ambient temperature may affect sleep even in healthy humans without insomnia.” The National Sleep Foundation recommends keeping your room between 60 to 67 degrees Fahrenheit for optimal sleep.
Declutter Your Bedroom
A tidy room can contribute to a restful night. Experts at Johns Hopkins Medicine note, “Clutter can stress you out.” Make your bed each morning and keep your space organized. Investing in quality sleep products like a supportive mattress and comfortable pillows can also enhance sleep quality, according to sleep science coach Julia Forbes.
Enjoy a Sleep-Inducing Beverage
Incorporate calming drinks, such as tart cherry juice, warm milk, or non-caffeinated teas like chamomile, into your routine. Carlie Gasia, a certified sleep science coach, recommends avoiding caffeine for at least eight hours before bed, as it can linger in your system longer than you might expect.
Avoid Screens Before Bed
Electronic devices emit blue light, which can disrupt your circadian rhythm. Candice Seti, PsyD, suggests setting a screen time curfew: “It’s best to avoid all these things starting at least two hours before bedtime.”
Incorporate Gentle Stretches
Incorporating stretches into your bedtime routine can promote relaxation. Mike Basten, DPT, recommends the 3-Way Prayer Stretch, lower trunk rotations, and diaphragmatic breathing to help you “achieve restorative sleep.”
Rest Your Legs Up on a Wall
For a simpler relaxation technique, try resting your legs against a wall for eight to 12 minutes. Lauren Hays, a psychiatric mental health nurse practitioner, explains that this position “pulls you out of ‘fight or flight’ mode” and encourages your body to enter a state of rest.
Engage in a Calming Activity
Choose a calming activity like meditation, journaling, or reading before bed. Candice Seti advises, “Whether it’s meditation, light journaling, or gentle stretching while seated in bed, find a low-key activity to cap off the night and help your mind and body relax.”
Creating a bedtime routine tailored to your needs can significantly enhance your sleep quality. By integrating these practices into your nightly ritual, you can set yourself up for restful and rejuvenating sleep, paving the way for improved health and well-being.
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