Are you experiencing trouble sleeping? One-third of Americans don’t get enough sleep on a regular basis. If you’re one of them, creating a bedtime routine is one of the easiest steps you can take to enjoy better sleep. Bedtime routines are a simple lifestyle change that can help your mind and body relax before bed. Some benefits of having a decent night routine are: you’ll have a more restful and higher-quality sleep, you’ll be able to tackle the morning in a more productive way and your brain will be sharper throughout the next day. Here are some simple steps to make your nighttime routine extra special:
Step 1: Change into Comfortable Sleepwear
One of the most important parts of a night routine is making sure you have comfortable pajamas. This will set you up for a relaxing and cozy sleep. Our Mulberry Silk and 100% cotton pajamas provide the ultimate level of comfort. These types of fabrics are also very breathable and keep you cool which helps promote better sleep. If you often find yourself waking up in the middle of the night because you feel uncomfortably warm or restricted from finding your best sleeping position, then a good set of pajamas might help you out. Pajamas are not just for comfort and providing quality sleep, but they are also an act of self-care. Investing in real, quality pajamas shows that you value the importance of sleep as a recovery tool for both mental and physical health. Don’t underestimate the confidence boost of a new pair of pajamas!
Step 2: Prepare for the Next Day Spending just 5 minutes
writing a to-do list each night can help you avoid the sleep-disrupting habit of thinking about everything you need to do as you’re trying to fall asleep. It may help you worry less about the next day if you have a solid plan in place. Picking out your clothes for the next day and clearing unnecessary items out of your bag are great ways to prepare for your mornings. When you don’t have a million things to do upon waking, it’s easier to fall asleep. Waking up won’t seem like a chore if you set yourself up for success.
Step 3: Bedtime Yoga or Meditation
Bedtime yoga activates your parasympathetic nervous system, which triggers relaxation. Like yoga, a regular meditation practice can improve your sleep quality. Mindfulness meditation teaches people to allow their thoughts and manage emotions, enabling sleep onset, rather than stressing about not falling asleep. If you don't exactly know where to start, try out some guided meditations or a meditation app or if meditation isn't really your thing, try any sort of quiet activity such as prayer or devotions reading.
Step 4: Put Screens Away Say goodnight to your devices!
The blue light from electronics interferes with the production of melatonin, a hormone necessary for restful sleep. If you can, avoid using electronics in the evening as much as possible. Be sure to turn on your phone’s red-light filter well before your bedtime routine even begins, so if you accidentally look at it, it won’t be as disruptive. A better alternative to looking at your phone is to read a book. Six minutes of reading can ease the tension of stress in the human body and calm your nerves
Step 5: Choose an Act of Self Care
Whether it be taking a bubble bath or listening to some music, taking some time for yourself is so important. Something as small as a soothing cup of warm, chamomile tea may be just the thing you need to relax after a long day.
Step 6: Prep Your Space
And lastly, try preparing your environment for sleep earlier in the evening. This gives your body time to adjust to the idea of sleep. Use an essential oil diffuser for some lavender or eucalyptus aromatherapy. Sleeping with a smooth silk pillowcase can also allow for a comfortable rest. It protects your hair and skin, while also keeping you cool at night.
Say goodbye to your sleep troubles! A relaxing bedtime ritual can do wonders for your sleep and your overall health. Good sleep is a huge factor in mind and body wellness, but it can be hard to come by. A healthy nighttime routine can help you get better sleep, allowing you to wake up refreshed and ready to take on the day..