This content is for informational and educational purposes only. Always consult a qualified healthcare provider.
It’s time to get serious about your sleep quality, by practicing top bedtime tips to fall asleep and get some deep rest.
Millions of people have sleep problems.
- Like sleep apnea.
Which makes it difficult to fall asleep.
Since you’re here right now, you’re probably dealing with the same thing.
- Or maybe someone you know is. them.
And you need help.
📋 Table of Contents
Here are top bedtime tips to help you sleep better tonight.
Go to bed with a lighter tummy
Feeling bloated before bedtime, may disrupt your sleep. Try to not eat or drink too much when it’s close to bedtime.
- It’s a no no.
If you get too full, you might not feel comfortable lying down.
- Maybe even nauseous.
If you always eat a lot and close to bedtime, stop, and see if things get better.
Keep your mind clear at night
There are so many things we worry about, no doubt.
It could be,
- Kids
- Rent
- An annoying boss
- Family issues
- Feeling pressured about life
- Money
- School projects
- Exams
And so on.
Whatever it may be, do your best to not let them occupy your mind.
- Especially at night.
Worrying can lead to stress. and anxiety, which is not good for your sleep health.
Try to do other things like deep breathing, meditating or simply relaxing, without “thinking”.
You might think it’s too hard, but you can actually do it.
Take a warm shower before bed
A nice warm shower may help you feel calmer, than a cold shower would.
According to research, a warm bath or shower, an hour or two before bedtime, can help you fall asleep faster.
Have a relaxing night time routine
It doesn’t have to fancy or aesthetic. Just something simple
It can be:
- Putting on a sheet mask
- Praying
- Listening to sounds like ASMR if they help
- Reading a storybook
- Applying essential oils on your body , especially after a warm bath or shower
The important thing is that you like your routine.
Stretch
Gentle stretching may help you sleep better at night.
It can help,
- relieve tension in your muscles
- reduce stress
- and tell your body relax.
You can try slow stretches like,
- Child’s pose
- Neck rolls
- Leg up the wall pose
- Supine spinal twist
- Single knee rotation
- Standing forward bend
Focus on your breathing while you stretch.
Limit blue light
You probably have heard this a million times, but it can help.
Blue light from a phone, laptop or otter devices confuses the brain to think it’s still daytimes
It ends up affecting our circadian rhythm, which is our natural wake, and sleep cycle.
Other top bedtime tips to improve your sleep
These bedtime tips may also help you sleep better at night.
- Make your room dark with blackout curtains. Or wear an eye mask.
- Kee your bedroom cool.
- Use earplugs or a white noice machine before you sleep.
- Change your mattress, pillows and bedding to comfortable ones.
- Brain dump before bed.
- Sleep with weighted blankets (the gentle pressure may feel soothing.
- Reduce your caffeine intake.
- Trt to sleep and wake up same time every day (stick to a schedule).
- Get some morning sunlight.
- Slow your breathing.
- Progressively relax each muscle group.
- Focus on your mind on something calm and steady (like counting or visual imagery).
