When it comes to bedtime, some of us struggle more than others to form a consistent routine—whether you have an hour to wind down or just 15 minutes, developing healthy habits before bed is essential. In fact, the things you do throughout the day can affect the quality of your sleep and how easily you fall into your slumber.
As a night-owl myself, I often struggle with staying up too late, resisting technology before bed and sticking to a consistent routine. While sometimes our days can be unpredictable, setting boundaries for our health and well-being is vital to getting the most out of our sleep! Something I am working on myself.
Here are a few tips for you to integrate into your bedtime routine!
Set a consistent schedule that you can stick to throughout the week - While some of us might have various work hours and even night shifts to balance, set a schedule that you know will work for you! For example, I set a 9:30 pm work cut-off time, and after this, I am free to read a book or watch a show. At 10:30 pm, I aim to limit screen time and begin my skincare/nighttime routine. Experts say that keeping a consistent sleep-wake schedule can help you get better quality sleep over time. This may be challenging at first, but it will be worth it in the end!
Cut-off caffeine 8-10 hours before bed - It's true that some of us may depend on that 3:00 pm coffee to get us through the end of the workday. However, doctors recommend being strict about having a caffeine cut-off at noon or in the early afternoon (depending on your bedtime). Not only will you be able to fall asleep faster, but you can also expect deeper sleep throughout the night.
Avoid big meals and large amounts of liquid before bed - Speaking for myself, I enjoy a snack before bed. Although having too much food and liquid too close to bedtime can be a nightmare. No one wants to wake up three times to use the washroom; I've totally been there!
Choose a relaxing activity before bed - While it might seem productive to fit in a short workout before bed, vigorous physical activity too close to bedtime can majorly affect your sleep. Instead, try low-intensity yoga or light stretching. Or, if you are really in the mood for relaxation, have a warm bath or shower. Even meditation, reading and taking time to be mindful with your skincare can be therapeutic. Every week, I use my Purify Clay Mask from Nourish Beauty as a little extra boost of self-care.
Having trouble falling asleep? Try these things below:
- Listen to calming music
- Write a to-do list for the next day
- Write your thoughts out
- Get up and do a relaxing activity for 15 minutes and try and head to sleep again
- Listen to a sleep meditation
- Rub essential oils like Lavender, Chamomile, Peppermint, Bergamot on your wrists and neck or diffuse them in your bedroom
What helps you get in the headspace for a good night's sleep?