Not everyone has a bedtime routine. In fact, the existence of routines can form habits that are realized by the brain. As a result, the body will know when it's time for you to sleep. In addition, the existence of a bedtime routine also helps reduce stress and anxiety that usually arise at night. However, not all routines are good for improving sleep quality. So, what are the good bedtime routines that can help you sleep better? see the full explanation below!
1. Stay away from gadgets
There are so many interesting and fun activities that you can do through gadgets.No wonder you may be tempted to play gadgets while lying in bed.
Unfortunately, this is not a good routine for you to do before bed. The use of electronic devices including cellphones, laptops, and tablets can emit blue light that can affect the work of the brain.
Yes, this blue light can enter the brain, even the light can "trick" the brain into thinking it's still day. As a result, the brain suppresses the production of the hormone melatonin and keeps you up all night.
So that you can sleep well at night, make sure to avoid using gadgets. If necessary, turn off your gadgets before going to bed so that no sounds or notifications will disturb you.
2. Eat healthy snacks
Who says you can't eat before bed? Of course you can, as long as you don't eat heavy foods, especially foods that can harm your health.
Instead of making you more restful during sleep, eating heavy food has the potential to cause stomach acid to increase, so you can't sleep.
Well, if you want to eat before bed, make sure to have a healthy snack as a bedtime routine that can help you sleep better.
For example, you can consume pieces of grapes, cherries, strawberries which can increase the intake of melatonin in the body. In addition, you can also drink tea before bed, especially herbal teas that do not contain caffeine, such as chamomile or lavender tea. This type of tea can help provide a relaxing effect, so you are more calm and comfortable to sleep.
3. Listening to music
According to a 2018 study, listening to music before bed can help you sleep better at night. The genre of music is not very influential because each person has different preferences.
As long as certain genres of music can help relax you, they can make you fall asleep faster. Well, this can be a good routine for you before bed.
You don't have to listen to music, various other types of audio are also good for helping you sleep. For example, white noise can make you sleepy faster.
Meanwhile, pink noise can improve the quality of your sleep. Well, the type of audio you can listen to also depends on your preferences.
4. Do relaxation techniques
There are several relaxation techniques that you can do as a bedtime routine, one of which is progressive muscle relaxation. This technique can help release physical and mental tension.
Not only that, you can also do yoga to help improve sleep quality. In addition, stretching exercises can also reduce the risk of cramps while sleeping.
By doing this relaxation technique regularly before going to bed, not only will you feel relaxed, you will also feel sleepy more easily so you can avoid sleep disorders such as insomnia.
5. Read books
It is true that not everyone likes to read books. However, if you like reading, maybe this can be one of the choices for the right bedtime routine.
This activity is actually quite commonly known as one of the activities you can do when you want to sleep, especially for children. Parents often read books to their children at bedtime.
However, make sure that you don't read books with genres or topics that are too stressful or intrigue you. The reason is, the genre of books like this actually makes you more awake and reluctant to sleep.
6. Arrange the bedroom
When you want to sleep, make sure the atmosphere and bedroom arrangement are comfortable. This means, make the temperature or room temperature cold. Then turn off the lights and minimize light sources.
If necessary, make the atmosphere of the room quiet and quiet, so as to provide peace for you to fall asleep more easily. The atmosphere of a room like this is ideal for stimulating sleepiness.
However, if you feel uncomfortable sleeping in a room that is too dark, use a night light. Make sure the night light is not too bright but enough to make you feel relaxed and comfortable.
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