Create a nighttime routine for restful sleep and a healthy life.
Do you have trouble falling asleep at night? Do you wake up tired and sluggish in the morning? Your nighttime routine may be to blame. A consistent bedtime routine can help your body and mind relax and prepare for a restful sleep.
Gorilla Gesund has tips on how you can redesign your nighttime routine to prepare for a good night's sleep!
Count down to sleep
What does your nightly routine look like? According to a study by the Council for Better Sleep, 81% of adults in Germany take measures to ensure a good night's rest. Regular nighttime habits can not only prepare you physically for sleep but also support you mentally.
Furthermore, it is beneficial for sleep to establish a consistent bedtime routine. It creates a predictable pattern of calming relaxation signals for your body, signaling that it is time to wind down and prepare for sleep.
A few hours before going to bed
"When you start your nighttime routine, it is important to relax from the activities of the day. Leave the work at the office, try to let go of the stress of the day, and put on something more comfortable."
Avoid caffeine & alcohol
Avoid caffeine and alcohol for a few hours before bedtime, as they can affect your sleep. Caffeine is a stimulant that can make it difficult to fall asleep and stay asleep, disrupting the natural cycle between light and deep sleep, causing you to wake up feeling tired and sluggish in the morning. Alcohol may initially make you feel relaxed and drowsy, but it has negative effects on the quality and duration of your sleep. It can cause you to wake up more frequently during the night, disturb your sleep, and make it difficult to get the restorative sleep you need.
Avoid intensive workouts
It is also best to avoid intense workouts before going to bed. Intense exercise can raise your body temperature and heart rate, cause your body to release cortisol, and thus make it harder to fall asleep and reduce sleep duration. Instead, opt for light exercises in the evening. Gentle stretching or yoga are excellent for loosening your body and preparing it for a good night's sleep.
Preparation for the next day
"Prepare for success and get ready for the next day by laying out your clothes, packing your gym bag, or checking off last tasks from your to-do list. It may sound similar to putting your children to bed, but a nighttime checklist for adults can be an extremely useful way to clear your mind and better prepare for the next day."
2 hours before going to bed
"As you get closer to sleep, you should incorporate a little 'me-time' into your nightly routine to relax and prepare for a restful sleep."
Sip something
Our bodies lose moisture during sleep, and it can cause you to wake up during the night and disrupt your sleep if you go to bed dehydrated. Therefore, it is important to stay hydrated during the day. However, do not drink too much water shortly before going to bed. A small glass of water or a soothing cup of chamomile tea should be enough to quench your thirst.
Have a light snack.
Try to avoid heavy meals and sugary treats right before bedtime, as a hurting stomach and digestive issues can disrupt your sleep. However, this doesn't mean you have to go to bed hungry. If you need something to satisfy your hunger, try something light like a handful of nuts and seeds. Almonds, walnuts, pistachios, and pumpkin seeds contain magnesium and tryptophan, which contribute to relaxation and sleep.
Take a warm bath
A warm bath can also help relax your muscles and calm your mind. Add some lavender oil to the bathwater to enhance its soothing effect. Additionally, immersing yourself in warm water raises your body temperature. When you get out of the bath, your body cools down slowly, which stimulates your brain to release melatonin. Melatonin helps you fall asleep faster and enjoy a more restful sleep.
45 minutes before going to bed
Now your nighttime routine shifts to the bedroom, and you can prepare for sleep by putting on comfortable pajamas, dimming the lights, and making the bed.
Turn off the blue light
Blue light from electronic devices can disrupt the production of melatonin in your body and make it harder to fall asleep. Therefore, turn off all blue-light-emitting devices before going to bed, including your phone, tablet, and computer. If you want to use your screens, try enabling the "Night Shift" features that emit a softer, warmer light.
Practice self-care
Incorporating your self-care routine into your nightly habits not only helps you feel more relaxed, but also performing calming, mindful habits like cleansing your face or brushing your teeth at about the same time every evening can signal to your brain that it's almost time for bed.
Create the right atmosphere
Creating a pleasant sleep environment is crucial for a healthy nightly routine. You can do this by adjusting the room temperature, turning on a white noise generator, snuggling into clean, comfortable bedding, and using calming aromatherapy scents like lavender and cedarwood to make your bedroom a sleep paradise.
15-30 minutes before going to bed
"You are in bed and feel tired, but you are not yet ready to close your eyes and sleep. That's okay! There are other things you can do to calm your mind and body before falling asleep."
Read a book
Reading a book can help you relax and distract your mind from worries and stress. Whether it's a non-fiction book or a dystopian science fiction novel - just make sure you don't stay up too late reading one (or two or three) chapters.
Write in a diary
Writing in a journal can be a good way to process your thoughts and emotions before going to sleep - and it has been shown to improve sleep! Reflect on things you are grateful for while mentally closing out the day and preparing for sleep.
Practice mindfulness
"Meditation or mindfulness practices can also help calm your mind and body. Try simple breathing exercises or guided meditations to prepare for sleep. You can do them sitting in bed or lying down. Often, it is the simple act of conscious breathing that helps the most."
Conclusion
Redesigning your nighttime routine can improve both the quality of your sleep and your overall well-being. By establishing consistent habits that focus on relaxation and winding down, you can prepare your mind and body for restful sleep and wake up refreshed and ready for the day. With the high-quality pillows and mattresses from Gorilla Gesund, you can further optimize your sleep comfort and promote a healthy lifestyle. Immerse yourself in your new nighttime routine and enjoy the benefits of restful sleep!
