Developing A Nighttime Routine For A Better Night's Sleep
Relax The Mind
Life is full of so many things to do, people to see, and moments to experience. Stress is inevitable, though certain amounts of stress can be helpful in getting things done. However, the busyness and stress of life get in the way of a good night’s sleep for many individuals. The good news, however, is there is no reason to put up with this every night. Simple relaxation exercises before heading to bed at night work wonders in quieting the mind. These relaxation exercises might look slightly different for everyone, but traditional and popular examples include restorative yoga, meditation, a warm bath, a hot cup of herbal tea, and even reading a few pages of a good book. Choose a relaxing activity or two that works for you and be sure to engage in it every night in the last twenty minutes before it is time to crawl under the covers.
Continue reading to learn how the timing of caffeine affects sleep.
Avoid Caffeine Late In The Day
Just about everyone drinks something with caffeine in it, such as coffee, certain kinds of tea, and even some sodas. While these beverages are delicious and great for boosting energy in the morning and for the bulk of the day, they are one of the enemies of sleep. For a better night’s sleep, it is best to avoid consuming caffeine late in the day. The exact timing of when you should stop drinking caffeine will vary based on when you need to go to sleep, but a good estimate most individuals can use is four to six hours before sleep. Alternatively, some simply say they will not have anything with caffeine once they get home from work or after they finish eating dinner.
Reach for water or herbal tea instead of coffee or black tea! If you cannot avoid caffeine altogether, at least limit the caffeine you consume. Reach for green tea instead of black tea, or drink hot chocolate instead of coffee. Sometimes gradually transitioning to a caffeine-free evening is the best choice for those who find their lives revolve around caffeine.
Continue reading to learn how to treat the clock when trying to get a good night’s sleep.
