You’re knee-deep in your cozy blanket, scrolling through social media, ordering yourself “just one more reel.” Before you know it, it’s midnight, and you’re wide awake. Sound familiar? Don’t worry if you’re nodding your head—I’m not alone! Our bad bedtime habits for better sleep are sabotaging many of us sleep and overall well-being.
But here’s the good news: It isn’t rocket science to build a mindful, healthy bedtime routine. Practicing these 10 habits before bed is proven to actually help you sleep better, wake up refreshed, and be a superhero all day; trust us! Let’s dive in!
Why Your Sleep Habits Are Key to Your Mental Health
1. Unplug and Disconnect
Your gadgets are the big ones we’ll start with. Studies have shown the blue light that emanates from screens messes with your melatonin levels and prevents you from falling asleep.
- Actionable Tip: Have a ‘digital curfew’ right before bed and set an alarm for 30 minutes before bed. Don’t do it; it won’t lead you down a TikTok rabbit hole. Pick up a book instead.
2. Keep a Gratitude Journal
Taking just a few minutes to think of the things you are thankful for can help calm your mind and lift your mood. We know that gratitude is associated with better sleep quality.
- Actionable Tip: Write down 3 things that made you smile today. Bonus: It’s a good way to zero in on the good things before you drift off.
3. Stretch It Out
It doesn’t have to be your yoga studio in the bedroom, but light stretching before bed does help release the tension and relax your muscles.
- Actionable Tip: A simple child’s pose or some neck rolls will help you get into the zone, so to speak.
Why Sleep and Stress Matter in Your Weight Loss Efforts
4. Plan Tomorrow, Today
Have you ever lain in bed, thinking about your to-do list all night? Planning out a few things before bed can help you from second-guessing everything.
- Actionable Tip: Write down your next-day priorities. Don’t bore them with a novella on their bedside table—keep it short.
5. Create a Bedtime Ritual
Consistency is key. A nightly ritual—reading, meditating, or herbal tea sipping—tells your brain it’s time to wind down.
- Actionable Tip: Try with small rituals such as lighting a lavender-scented candle or listening to calming music.
6. Hydrate Wisely
Hydration is important, but drink a gallon of water before bed unless you like waking up in the middle of the night for the bathroom.
- Actionable Tip: Drink no water an hour before bed, and retain water during the day.
7. Avoid Late-Night Snacking
Have you ever heard that the reason you are not sleeping so well at night might be because of what you ate around midnight? If you eat heavy or sugary snacks, you can disrupt your digestion and stay awake.
- Actionable Tip: When you are going to snack, eat a light snack such as a banana or a few almonds.
8. Meditate Your Way to a Decluttered Mind
Meditation isn’t reserved just for yogis on mountaintops. An easy 5-minute mindfulness exercise can aid in ‘stress clearing,’ to help you prepare for sleep.
- Actionable Tip: Do guided meditation apps like Calm or Headspace as a beginner; they’re easy and effective.
What Happens to Your Brain When You Meditate Every Day
9. Set the Perfect Sleep Environment
Bedroom shouldn’t be like an office or gym. Sleep should be in a place that is cool, dark, and quiet.
- Actionable Tip: If needed, invest in blackout curtains and a white noise machine. Yes, and kick that pile of laundry off your bed.
10. Stick to a Sleep Schedule
Sleep consistency isn’t just for athletically inclined people. Sleeping and waking up at the same time, every day, including the weekend, helps to regulate your internal clock.
- Actionable Tip: As you go to bed, set a bedtime alarm on your phone to remind you when it’s time to turn off the lights.
How Yoga Helps You Sleep Better at Night
Why Practicing These Habits for Better Sleep Matter
The National Sleep Foundation says that adults need 7–9 hours of sleep each night to be optimally well. Poor sleep has been linked to a 48% higher chance of getting heart disease.
Incorporating these habits for better sleep is about more than just getting better sleep: you’re putting money aside for your long-term health. How powerful bedtime could really be…
How to Start Small
It doesn’t have to take you an entire night to change your whole bedtime routine. Choose one or two habits that you’re interested in. Keep building at it until they feel natural. Keep in mind that small changes can result in big improvements with your sleep and your health.
Time to Snooze Smarter
That’s it, the ultimate list of habits for better sleep. Therefore, now that we find ourselves hanging tentacles over this list, the next time you get caught up in yourself, watching the end of the night into the wee hours, think about this list and make a healthier choice.
So get your gratitude journal, light that lavender candle, and grab some well-needed Zzz’s. Sweet dreams