Your bedtime rituals will always have a significant impact on the quality of the sleep you get every single night. Good rituals will reward you with deep and relaxing sleep which will make you wake up feeling strong and refreshed and ready to face the hassle s of the day. Bad rituals, on the other hand, will deprive you of quality sleep, making you wake up feeling exhausteds and without any energy to go about your day successfully.
It is regrettable that most people who complain about being unable to sleep at night are deep into bad habits that sabotage their chances of quality sleep. If such is not checked and corrected in good time, doors may open to certain sleep conditions which will come with very devastating consequences.
Therefore, it is important to have the right bedtime rituals, and stick to them every day so that you can reap the maximum rewards of deep, and relaxing sleep. Here is a brief look at some of the best bedtime routines that will guarantee you the sleep of a baby every single night-:
Create time to wind down
Unless you are sick or you have been sedated, falling asleep is never a spontaneous activity, but a process that comes slowly once it is time to go to bed. After a tiring day at work, the process of falling asleep may be compared to slowly taking off your foot from the gas pedal of a car and allowing the car to come to a slot stop. It is imperative to provide your body with the opportunity to also come to a slow stop and this is done by knowing how to wind down the correct way.
Every night before you go to bed and lie on your Saatva mattress for another night’s rest, it is recommended that you should set an alarm at least one hour before jumping onto your bed and start your winding process that will lead to the ultimate relaxation. Out of the one hour, the first 20 minutes should be for wrapping up whatever it is that you were doing and any other task which you must do before the following day. The next 20 minute should be for taking care of your hygiene, such as taking a shower, brushing your teeth, etc. and the last 20 minutes should be for something relaxing to completely cool off your mind and body before you finally jump into bed.
Keep all the electronics out of the room
If you want to sleep better starting from tonight, you should not entertain any electronics in the bedroom, unless it is necessary for medical purposes. This is because most of the electronics are not just distractive, but also they emit blue light which will suppress the production of sleep hormone melatonin and thus make it more difficult for you to fall asleep. Additionally, by having a television set in the bedroom, or using your mobile phone or laptop, you will be increasing your brain activity, thus instead of cooling off to rest, it will still be active, and this will still make it more difficult for you to fall asleep.
Keep away natural light from the bedroom
Many people are able to fall asleep and enjoy their sleep when the room is completely dark, and this is why you may consider installing blackout blinds to keep away natural light from the bedroom. It should be noted that natural light is very important for the circadian rhythm, especially at the time of waking up, and you should also get exposed to a lot of it during the day. But in the evening, exposure should be limited so that you may find it easy to fall asleep.
Avoid stimulants before going to bed
Stimulants such as coffee should not be taken late in the evening or just a few hours before going to bed. This is because they inhibit the production of a sleep hormone known as adenosine, which will then make it difficult for you to fall asleep. Additionally, stimulants increase the metabolic rate, and instead of your body cooling down for the rest, the rates of activities will increase, and this will also make it difficult for you to fall asleep.
If you have to drink something before bedtime or when late in the afternoon, then take something that will encourage you to fall asleep faster. For example, you can take bananas, banana juice or banana tea. This is because bananas are rich in magnesium which will encourage the production of sleep hormones serotonin and melatonin to make you fall asleep fast.
Dim the lights
The body’s internal clock will start to signify to your body that it is time to sleep when the sun goes down. It is thus important to avoid excessive exposure of bright light just before going to bed. You can do this by dimming the lights in your home, and most importantly in your bedroom. This also calls for using the right kinds of bulbs – those with slow and calming effects that will encourage you to get to bed and fall asleep as soon as possible.
Meditation is ideal for relieving stress from the body, and it one of the best relaxation activities you should consider before going to bed. When you meditate, you get to focus your thoughts, and also expel negative thoughts from your mind. With the relaxation that ensures, when you get to your Saatva mattress, you will not realize when you fell asleep.
If you don’t already have a solid ritual for getting to sleep, having one in place is going to be challenging, and may require some time and patience. It calls for you to be persistent and consciously work hard towards letting the habits stick. It is really easy to lapse back and glide into the bad habits that made you have poor sleep at night, and if you are looking for motivation, just think about the horde of benefits you will get after a deep, solid and relaxing night.