You need a good night’s sleep to process the emotions of the day and to remember what you have learned. But that’s easier said than done for some. That’s why you’ll find a handy evening routine here to sleep well every night from now on!
- Start two hours before you go to sleep
Do you want to go to sleep at 11 p.m. every night? Then start your evening routine around 9 p.m. This way you prepare yourself every night for a good night’s sleep.
2. Keep a rhythm
This probably doesn’t sound unfamiliar to you. It’s boring but true: a steady rhythm helps you sleep better. So, go to bed at about the same time every night and get up at the same time every morning. Also on weekends. This ensures that you fall asleep more easily and wake up well-rested in the morning.
3. A light meal
Delicious, a bowl of nachos. But maybe not a few hours before you go to sleep. The harder your digestive system has to work, the more active your body stays and the harder it is to fall asleep. If you get hungry, it is, therefore, better to opt for a ‘light’ snack than a heavy meal.
4. No caffeine and alcohol
Caffeine and alcohol aren’t your best friends if you want to get a good night’s sleep. Drinking caffeine three hours before going to bed can make it harder for you to fall asleep. Alcohol makes you sleep less deeply. In both cases, there’s a good chance that you’ll not wake up well-rested.
5. Read a book or listen to music
Whether watching an hour of videos on TikTok or wasting your time on another social media platform, it may have become your bedtime routine. But what works even better, is to read a book or listen to music. Or even meditate, if that’s something you enjoy. The blue light from screens makes your brain think it’s day(light), so you tend to stay awake.
6. Take a bath
During the day, your body experiences various hormonal changes. This also applies to the production of melatonin, which you need to fall asleep at night, and to change your body temperature. Your body temperature may drop in the evening. By taking a warm bath or shower, the water warms up your body and cools it down as the water evaporates. This sensation makes you feel tired and relaxed. Exactly what you want to feel before you close your eyes.
7. Comfortable bedroom
Getting your bedroom ‘sleep-ready’ also signals your brain that it’s time to go to bed. Make sure the room is at the temperature you like (cold = good), hang blackout curtains if you prefer to sleep in a room that’s as dark as possible, clean up the mess, and if necessary use a scent or a sleep spray to make sure that you fall asleep as soon as your head hits the pillow.
Love, Skye Lewis/Deem ❤
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