7 Bedtime Behaviours that Can Change Your Life

Lisa Franchi March 04, 2015

Sleep problems are more common today than it was hundreds of years ago. And the reasons are obvious – poor diet, stress, too much viewing time, and busy lifestyle. Many people care less about getting enough sleep because they are clueless about its importance in their life. But until we change our attitude about sleep, as well as the habits that prevent us from getting a restful slumber each night, we will never feel much healthier and happier.

If you’re thinking about improving your sleep quality, you might find the following tips really helpful:

Keep off unnecessary stuff from your bed.

Bed is intended for three things – sleep, rest and sex. And that’s it. Whenever you see your bed, it should give you a picture of a peaceful sanctuary, a haven where you can freely relax and rest after a hard day at work. It should not in any way increase your stress, make you irritable, or remind you of your unending tasks and obligations. Try making your bed every morning. Take away dirty clothes and stuff that don’t have anything to do with sleep, such as computers or laptops, books, bags and so on.

Take a hot shower.

Your temperature naturally dips at night, starting two hours before sleep and bottoming out at 4 or 5 am. So you soak in a hot tub, your temperature rises—and the rapid cool-down period immediately afterward relaxes you. As a result, you sleep faster and deeper. Add a few drops of lavender or chamomile essential oils in your tub to experience the amazing stress-reducing, sleep-promoting effect of aromatherapy.

Set a sleep alarm.

Normally, you set the alarm to wake up on time. But you can also do it to remind yourself that it’s time to go to bed. Setting a fixed bedtime and waking schedule is essential if you want to maintain a healthy sleep cycle. Set your alarm 30 minutes before your bedtime. This routine helps you unwind before you hit the sack.

Never go to bed hungry.

Never go to bed with an empty stomach as it can keep you awake. So make sure to grab a light snack that to fight the grumbles. A medium-sized banana or a snack that’s part protein and part complex carbs with no added sugar or caffeine is a great snacking option.

No phones, please.

Do you have the habit of browsing your Facebook newsfeed whilst in bed? It’s time to ditch the habit. Keep your phone, computer, tablet and other gadgets away from bed before you sleep. If possible, switch them off. These electronic devices emit blue light which can hamper your sleep cycle.

Ditch bedtime worries by writing them down.

Don’t let your worries steal you of time for sleep. Thinking about your problems whilst waiting to fall asleep is never going to help. Worse, it could increase your likelihood of having a nightmare. If you can’t help it, a good way to manage your worries is to write them down. Write down what’s on your mind. Writing is a therapeutic activity that can calm you down and keep your worries at bay.

Wear comfortable clothes.

There’s a reason why pajamas are what our mothers ask us to wear for bedtime. Have specific clothes for bedtime. This sends the sign that you’re ready to drift to the dreamland.

Sleep plays a vital role in your health and well-being. By adopting these pre-bedtime behaviours, you will experience better sleep each night.