Everyone knows that babies and toddlers sleep best when they have a good bedtime routine. Those same routines work well even in your adult years. We may not need a bottle of warm milk to help us fall asleep but a relaxing night-time routine is still helpful for a good night’s sleep.
What is a Healthy Bedtime Routine?
A healthy bedtime routine is not sitting on the computer, your phone or watching TV until 11 pm then falling into bed and expecting a restful night sleep. Studies have shown that being exposed to the blue-and-white light given off by phones, laptops, and other electronic gadgets at night prevents our brains from releasing melatonin, a hormone that tells our bodies it’s nighttime. Stopping the scrolling addiction at least an hour before bed is best, same goes for watching TV. If you simply MUST check that last email before bed use the Blue Light Filter option that most phones have these days.
What you should be doing is incorporating some of these restful and relaxing activities into the half an hour to an hour before bed. These activities allow your body to unwind and relax naturally which will, in turn, reward you with a great night’s sleep!
A relaxing bath
Sit in a relaxing bath and pop in one of my restful bath bombs with Epsom salt. Epsom Salt, which is high in magnesium, or even pure magnesium flakes is great at relaxing tense muscles and helps you unwind after a long day at the office.
Have a calming drink
Chamomile Tea is a tried and trusted nighttime drink but perhaps you would like some alternatives:
- Lemon Balm tea – great for relieving stress and assists with sleep.
- Valerian Tea – a well-known sedative in tea form.
- Ovaltine – this malt-based powder, which is added to warm milk, is high in magnesium.
- Cherry Juice – contains melatonin, the sleep hormone.
Do soothing yoga poses and meditation
I am not just talking about the corpse pose for 8 hours. Here are a few yoga poses that are perfect for soothing your body as well as your mind. Then finish off your gentle exercises with 5-10 minutes of meditation to help quiet your mind. I use the Mindfulness app on my phone that has helpful guided meditations.
Diffuse restful essential oils
I have a diffuser next to my bed that I use for 30 minutes as I am just laying down to sleep. Some restful essential oils are:
Have a Himalayan salt lamp in your bedroom
An excess of positively charged ions in your environment is believed to contribute to tiredness and a lack of energy, tension, anxiety and irritability. This over-exposure to positive ions in the air can also rob you of quality sleep. This happens because those positively-charged particles can actually reduce blood and oxygen supply to the brain resulting in irregular sleep patterns. Himalayan salt lamps are natural negative ion generators, thus they can help to reverse this problem and help you get a better night sleep. Leave it on for a few hours before bed to let it work its magic then turn it off when you are ready to sleep.
Just remember to keep your routine simple and most importantly relaxing! And try to get to sleep around the same time everynight to help regulate your body clock.
What do you do to get a good night’s sleep?
Disclosure: Some of the links in this post are affiliate links, and that means I earn some commission if you purchase through my links. I only recommend products that I like and feel that you would find useful.