Who doesn’t enjoy a night of cozy, calm, blissful sleep? Getting a good night’s sleep doesn’t just create a much-needed moment of zen. Quality sleep is also vital to prepare your body for peak performance at the gym and in your daily life.
So why is getting a good night of sleep so elusive? One reason could be the absence of a bedtime routine.
What is a Bedtime Routine?
A bedtime routine is a sequence of activities that you do every night, about 60-90 minutes before bed. This routine should create a sleepy, relaxed vibe that prepares your body and mind for bedtime.
Like other rituals and routines, there isn’t one specific or magical formula that creates a successful bedtime routine. Instead, the trick is to try different activities and find the combination that works best for you.
Here are a few ideas for what you might include in your bedtime routine:
- Read a book.
- Take a cool or hot shower.
- Take a warm bubble bath.
- Listen to soothing music.
- Light a lavender-scented candle.
- Do some gentle yoga or stretching.
- Turn off electronics, including your phone, computer, TV, etc.
- Drink decaffeinated tea.
- Dim the lights in your house and bedroom.
Creating a Bedtime Routine for Better Sleep
Now that you have some ideas for what you could include in your bedtime routine, it’s time to start putting your routine together. Choose two to four activities and start testing things out. Give your body and mind a chance to see what the results are. Mix in different activities and try changing up the sequence to find a routine that achieves the best zzzzzzs.
Other Tips for Better Sleep
Here are a few other tips that can improve the quality of your sleep.
Set a bedtime.
As you create your bedtime routine, incorporate a consistent bedtime. For example, let’s say you set a bedtime of 10pm. This means your goal is to be in bed around 10pm each night. Work backward to incorporate your bedtime routine each night so that you’re relaxed and ready for bed by the time 10pm rolls around.
Avoid caffeine late in the day.
Caffeine affects us all differently, but to get better sleep, try to avoid caffeine late in the day. Some people experience great results by stopping all caffeine intake after noon.
Get some sunshine.
Make sure that you’re getting some sun exposure during the day. Daily sunlight exposure helps your body regulate its internal clock, which plays a significant role in sleep. Even 10 minutes at lunchtime can be the boost your body needs.
Darken your bedroom.
Just as your body needs exposure to sunlight during the day, the flip side is to make your room as dark as possible at night. You might consider investing in a set of black-out curtains to get rid of unwanted light in your bedroom.
Once you’ve established a solid bedtime routine, use it to your advantage. Humans thrive on habits and patterns, so use a bedtime routine to improve the quality of your sleep.
To learn more about Rhapsody Fitness in Charleston and our range of programs, get in touch with Team Rhapsody today.