Written By Finnegan Pierson / Reviewed By Ray Spotts
Whether it’s a new job, new baby or you just need a fresh start, getting into a bedtime routine can help the rest of the day go smoother. Like any new habit, it must be practiced for a number of days before it becomes the thing that your body craves. Create a bedtime routine with these easy steps.
Part of the ritual of closing down your mind for the night is to set your world in order the next day. This may mean putting out a cereal bowl and spoon on the table. For some, it helps to think ahead about tomorrow’s agenda and lay out the appropriate clothes.
Set out your makeup, hairbrush, shaving cream, razor and toothbrush just to make your morning go a little smoother. Even something as simple as picking out your earrings will help you turn off for the night because you know you have already made some decisions for the morning.
The optimal sleep temperature is about 65 degrees Fahrenheit. This may seem chilly, but it’s better for a good night’s sleep. If you frequently wake up at night covered in sweat, there could be several explanations including hormones or spicy food.
Try setting your thermostat several degrees lower to see if this simple change helps you get a good night’s sleep. Before you climb into bed, spritz a little lavender linen spray around the room. The aroma is soothing, helping you achieve the perfect relaxation you need to fall asleep.
If the thought of going to bed each night fills you with dread, your pillow or mattress could be at fault. You may have to try several styles of pillows before you find the one that offers you ultimate comfort.
And although it is not realistic to try out more than one mattress, take note when you stay in hotels or at friends’ houses. If you get a good night’s sleep, don’t be afraid to check the mattress type. If you don’t set yourself up for success once you get in bed, then it’s going to be difficult to convince yourself to go to bed in the first place.
One of the most soothing things to do before you go to bed is to take a warm bath. Just a 20-minute soak with some fragrant bath salts will really put you in the mood for sleep. Create a schedule that begins with the end of dinner, turning off electronics, setting out your things for the morning and taking a peaceful bath. After the bath, wrap up in your pajamas and climb into bed.
Many people don’t read books anymore preferring to scroll through endless headlines on their phones. This actually creates a more wakeful environment, making it more difficult for you to fall asleep.
Go to a discount bookstore or the library and load up with a stack of books. It’s okay to pick books you’ve already read, classics you skipped, romance or nonfiction. No one has to know what’s on your bedside table. The point is to read a few pages until your eyes get heavy.
White noise machines have been used for years to soothe babies to sleep and to block out tiny coughs and sputters so new parents could get sleep too. You can still find plug-in machines to play ocean waves, wind chimes or TV static.
The benefit to using this type of machine over an app on your phone is that it keeps your phone out of your hands when you may be tempted to check your email just one last time. If you can be strong, there are several meditation apps you can download on your phone that will lead you through relaxing breathing exercises. Good luck staying awake until the end!
The best part of a bedtime routine is how you feel in the morning when you wake up refreshed. If you can stay consistent with your times, your body will begin craving the start of the routine as the sun begins to go down.
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Finnegan Pierson loves business and has a passion for Health and technology. Even more interesting is the combination of the two. As a freelance writer, Finn hopes to influence others so they can have positive life experiences.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.