Your (night) routine habits have a significant impact on the quality of sleep you get each night.
Poor sleep can lead to a host of health issues, which is why it's important to be mindful of your night routine habits.
By avoiding certain habits, you can improve your sleep, which is critical for your overall well-being.
Eating dinner right before bed time
Avoid heavy or large meals right before bed. Instead leave a few hours in between your last meal and bed time.
Not only can eating big or heavy meals right before sleep disrupt your sleep, but it can also lead to a host of health issues such as indigestion and acid reflux.
Trying to get a good night's sleep with a full stomach can be difficult if not impossible. So, if you want to avoid feeling bloated and sluggish in the mornings, it's best to avoid eating large meals before bed time.
Stick to lighter (& healthy) options and give your body the chance to properly digest your food before hitting the bed.
Going to bed hungry
Getting good sleep is essential for our overall health and well-being, but it's hard to achieve when we're tossing and turning with hunger.
Don't let a growling stomach keep you up at night; prioritize balanced meals during the day to ensure you're fueling your body and soul.
Going to bed (& waking up) at a different time each day
Constantly changing your bed time is doing more harm than good: your body craves routine. An inconsistent sleep schedule disturbs your internal clock which can have negative effects on your sleep quality and overall health.
Make a commitment to a consistent bed & wake up time - for better sleep and better health. A consistent sleep routine increases productivity during the day and supports physical, mental & emotional wellbeing.
Not knowing your sleep needs
Instead, create your personalized bed time routine!
Tossing and turning at night? The solution to a better night's sleep starts with knowing your perfect bed time, the hours of sleep you need and your bodies preferred wake up time.
When you understand your body's specific sleep requirements, you can create a tailor-made routine to help you fall asleep faster, rest deeply and feel refreshed in the morning. Don't keep guessing at what works for you – start understanding your unique (sleep) needs.
Screen time all the way until bed time
"Screen time is not good for sleep time!"
Make it a habit to unplug after the sun sets. Using your laptop, iPad or phone during the evening hours keeps your brain awake; making it harder to fall asleep and stay asleep.
Not only does the content consumed on those electronic devices stimulate the brain (-> makes it harder to fall asleep), but the blue light emitted messes with the body's ability to create melatonin (the hormone that makes you sleepy).
If you have to use a screen, unplug at least 30 minutes, preferably 60 minutes before sleep.
Sleeping with do not disturb / airplane mode OFF
Your phone's constant buzzes, beeps, and notifications can disrupt your sleep cycle and prevent you from achieving the deep, restful sleep your body needs.
By making a simple change and turning on airplane mode for while you are asleep, you can create a more peaceful and restful environment that promotes deep sleep and rejuvenation.
Taking long naps during the day
It's tempting to take a nap during the day when you're feeling tired, but did you know it may be affecting your sleep quality? Taking long naps can throw off your circadian rhythm and lead to poor sleep at night.
While napping can be beneficial for some people, it's important to keep them short to avoid interfering with your body's natural sleep cycle.
If you need a nap, restrict it to 20 to 30 minutes in the early afternoon.
Bad sleep environment
Are you struggling to achieve quality sleep? Your sleep environment may be the problem. Noise levels, room temperature, lighting and more all impact the quality of a good night's rest.
Be sure your bed is comfortable and your bedroom is dark, clean, quiet, and cool.
Train your brain that your bed signals rest and sleep by using your bed only for sleep.
Avoid watching TV in bed, eating in bed, working in bed... This will help your mind and body associate being in bed with rest and sleep, instead of being distracted by other activities that could interfere with your sleep.
Spending no time outdoors during the day
Being exposed to natural light during the day can help regulate your body's internal clock, leading to a better night's sleep. So, make sure to step outside and get some sunshine in the morning immediately after waking up, during your breaks or lunchtime.
Incorporating more outdoor time into your day can improve your bed time routine and overall sleep quality.
Are you getting caught in the vicious cycle of sleep procrastination more often than you'd like to admit? Do you find yourself scrolling through social media or binge-watching Netflix when you know you should be getting a good night's sleep?
Sleep procrastination can take many forms, from staying up late for work to hitting the snooze button multiple times in the morning. These habits can negatively impact the quality of your sleep.
Quality sleep is essential for our physical and mental well-being.
Already 15 minutes of pre-bedtime relaxation can do wonders for your sleep. Stick to consistent bed times and create a bed time routine that fits your unique sleep needs and your lifestyle.