Sleep Better Than Ever: Dr. Kidd Explains
7 Sleep Hacks to Incorporate Into Your Nightly Routine
We all know what it feels like to wake up after a bad night’s sleep. Our bodies feel heavy, our brains are foggy, and our mood is not nearly as bright and cheery as if we had been successful at catching those few precious Zs. A night of good rest can become a luxury to folks not getting one.
The good news is that the majority of sleep hindrances are things within our power to prevent. And, it starts with looking no further than your nightly routine.
Better sleep is not out of your reach. Here are 15 steps you can choose from and take in order to guarantee a refreshing night’s rest is not just a dream.
1. Don’t underestimate the importance of a nightly routine.
Good sleep starts with understanding the importance of maintaining a good bedtime routine. A bedtime routine is a nightly routine you do every single night. Each activity leading up to the moment you get comfy and close your eyes to doze off into a deep sleep plays a critical role in a guaranteed night’s rest. “The 30 to 60 minutes leading up to you climbing into bed are very important in your success,” Dr. Tomkinson, an anesthesiologist, says. Human beings are creatures of habit. Our bedtime habits help teach our brain to recognize when it’s time to call it a night. Performing the same activities each and every night lets our brain know sleep is on the horizon. Being committed to keeping to a nightly routine is imperative.
2. Set a bedtime and stick to it.
It’s not always easy to click the TV off to that show that has you captivated every episode and head to bed, but turning off the TV and starting your nightly routine at a set time each and every night is vital for your body to begin preparing for sleep. It may be difficult when life gets busy, and you have too many things to do that are left undone once work is over, but sticking to that set time is going to be your best friend. Setting the alarm may also help.
3. Put your phone down.
It may feel like you’re relaxing when you scroll through your social media or watch a video online, but your brain is doing anything but relaxing. It still thinks you should be awake because of the blue light our phones produce. “Blue light tricks our brain into believing it’s not nighttime at all and will get in the way of good rest,” stated Dr. Tomkinson. Say goodnight to your electronics just as soon as your nightly bedtime routine begins. I know it’s difficult sometimes, but the payoff is worth it.
4. Don’t go to bed hungry.
Have you ever tried to fall asleep while your stomach growled and begged for food? It’s not much fun, is it? Going to bed hungry will keep you awake over the long haul, but stuffing your stomach can result in an upset stomach and things like acid reflux, which will also contribute negatively to your sleep. It’s all about finding balance. A light snack will keep you from being hungry, and certain fruits like cherries, grapes, and strawberries, as well as nuts and oats, can actually aid in a good night’s rest as they have high amounts of melatonin, an essential hormone that aids in sleep.
5. Bedtime tea.
If eating a light snack isn’t something you’d prefer, maybe drinking a steaming cup of tea is—particularly non-caffeinated herbal teas. Look for ones with chamomile and lavender in it, which are calming and relaxing for you.
6. Warm baths for relaxation.
Relaxation is essential to being able to fall asleep at night, and what is more relaxing than taking a warm soak in the tub before calling it a night? “Not only is it a way of experiencing relaxation, but it’s also science at work,” Dr. Tomkinson says. “Our bodies experience a variety of hormonal changes throughout our sleep-wake cycle each day,” he explains. Melatonin production begins at night in preparation for sleep. During this, our core body temperature drops. “Taking a warm bath can mimic this process and cause you to feel more sleepy and overall relaxed,” Dr. Tomkinson added.
7. Listen to some music.
I think most people would agree that music can be an excellent tool in your relaxation toolbox. Whatever genre is relaxing to you will work. It’s also a way of letting go of stress and calming yourself. Music can be beneficial in your nightly routine. You can simply drift away on a melody and into a deep and peaceful sleep.