Some people have bedtime routines, and some people don’t. You may notice that your friends have a certain time they go to bed, while you simply go to bed at whatever time is convenient for you that night.
Is there really any need to have a set bedtime routine? Are there certain things you should be doing before you go to bed in order to stay healthy and function at your best?
Everybody has their own feelings and beliefs about the issue, but it’s no secret that most successful people would recommend a list of things to do before going to bed if you were to ask them.
You can find lists like these all over the Internet, including lists like “Top 5 things to do in your routine before going to bed”. Some people have strange routines and use devices to help them sleep more soundly. When looking up “Tony Robbins- 6 things to do before going to bed”, you may see that he uses something called a NuCalm device to trigger a reaction in his body that helps him to sleep more soundly in a short period of time.
That may not work for everybody and may not be something that you can afford. We’re going to talk about some simple ways you can prepare for bed each night to ensure more restful sleep, better body rhythms, improved overall health, less stress, and less time spent lying awake in bed trying to sleep.
Get Quiet Time before Bed
One of the most important things to do before going to bed is to calm your mind. Some people use meditation to do this, while others will simply have quiet time or prayer time. Some people listen to relaxing music or read a book. There are a few things you should know about calming your mind before bed, though.
There should be no screens involved if you are going to help your mind relax. Screens can be stimulating, especially devices that offer notifications. These little alerts can stimulate your brain, increasing serotonin levels and keeping you excited. It’s easy to get into a routine of going from one website to another on your phone, checking your messages and notifications. That’s no way to fall into sleep or to relax yourself.
Most sleep experts will recommend turning off your electronic devices anywhere from 30 minutes to an hour before you go to bed. You’ll find that most highly successful people do the same thing, putting the devices away to help them get a good sleep and focus on relaxation. They spend less time lying awake in bed and can fall asleep quickly.
One of the worst things to do before going to bed is to stay on your phone right until you turn off the lights and put your head on the pillow. If you do that, you aren’t likely to fall asleep for a while, because you will probably be feeling restless. You may wake up not feeling refreshed and energized like you should. Having quiet time away from your screen for a period of time before you go to sleep is important if you’re going to fall asleep quickly, enjoy restful sleep, and wake up feeling refreshed.
If you are looking for things to do before going to bed to lose weight, cutting the snacks out is a good place to start. It’s tough to get your weight under control if you have a habit of snacking or eating right before bedtime. This messes with your metabolism and can keep your body from sleep.
You especially want to avoid eating anything with sugar. Not only will sugar perk you up and keep you awake, but it will also turn into glucose in your bloodstream and then fat. If you’re trying to lose weight, avoiding any kind of sugary snack before bed is important. If you must have a snack before bed, consider eating something with protein or unsaturated fats. You need to consider if the snacks you’re having will add to your waistline or keep you awake.
Take Time to Stretch
One thing that really helps people to relax and unwind before bed is to stretch out a little bit. This is one of the most relaxing things to do before going to bed. A little stretching can help you to relieve stress and feel better. It can help get rid of tightness and tension in your body and calm your nerves at the same time.
Low level physical activity has been linked to better sleep. Many people who have tried stretching before bed say that it helps them to unwind and they feel more refreshed when they wake. Keep your stretches low intensity and slow. There’s no need to stretch your muscles so far that they become sore or injured. Just take your time and do some easy stretches before bed to help your body get into a relaxed mood.
It’s very difficult to sleep properly when you have a lot of tension or your body is kind of wired up. By stretching, you can release the tension and force yourself to relax mentally and physically.
The stretches you do don’t have to be whole body ones at all. You can simply roll your head and neck. Or you can stretch out your calves and legs while sitting on the bed.
Turn Off Distractions
We talked already about turning your phone off well before you go to bed, but there are other distractions you need to try to eliminate before you go to bed. Anything that produces light or make sounds should be shut off before you go to bed. Even nightlights can keep you from getting restful sleep and prevent you from feeling refreshed when you wake up. Low level lights can throw off your body’s sleep cycle and its natural rhythm.
This is true of anything that makes noise as well. While the noise may not seem irritating or loud to you as you try to fall asleep, it can wake you up throughout the night. This is especially true for people who are light sleepers. If you have a fan in your bedroom that is causing items in the room to rustle or moving your curtains, this low-level movement and sound can disturb you during the night. You may not wake fully up, but you might not get the peaceful sleep you should be getting.
Look for anything that creates light or sound in your sleeping area and try to turn it off. It’s not a bad idea to unplug anything might have a small flashing light or make sounds during the night. This may not be something you have to do every night, but it can help when you need some extra sleep or when you need your sleep to be very restful to make up for a tiring day.
Plan Your Wakeup Time
It is important that you decide on a time when you’re going to wake up. You might need to set an alarm, or you may just need to make a mental note of your wakeup time. Setting a time to get out of bed gives your mind the opportunity to prepare itself properly. Even if you set an alarm, you may find yourself waking up just a few minutes ahead of it.
Having that set wakeup time helps to keep you motivated to get out of bed. It’s basically making a promise to yourself, and you’re more likely to get out of bed in a timely manner rather than sleeping later than you wanted to.
It’s easy to oversleep and waste a lot of your day when you don’t have a set wakeup time. It may not be essential to set a time to wake up every single day, but it’s something you should make a habit of during workdays or school days when you do have things to accomplish early in the day.