Adequate quality sleep is necessary for good health. Lack of sleep affects so many areas of your health. It can even sabotage your weight loss efforts. Making a few small changes to your nightly routine can make all the difference. It won’t help to stress about sleep, just make a few small changes and you’ll feel the difference quickly. Here are some healthy evening routine ideas that help you fall asleep quickly and improve your sleep quality.
Have a sleep schedule.
When it comes to sleep, consistency is king. Your body functions in a circadian rhythm. It includes a wake/sleep cycle. Consistency helps maintain that cycle. Going to bed at the same time each night and waking up at the same time puts your body on a schedule. It helps your body function better, and you’ll feel refreshed when you awaken. Allow for downtime when you decompress from the hectic day when you create your schedule.
Cut out the caffeine and switch to water, green tea, or herbal tea.
If you’re a chronic coffee drinker, it can be difficult to cut out caffeine. Luckily, you don’t have to give it up completely. Just shut down the caffeine chugging after lunch and make your drink of choice caffeine-free. Chamomile or mint are good choices. If you want a boost in the early afternoon, try green tea. It has caffeine but only about 1/4th the amount of coffee. Green tea also contains L-theanine. L-theanine is an amino acid that stimulates dopamine production. The dopamine gives you a sense of well-being and relaxation.
Eat a healthy dinner.
Eating a well-balanced meal can help keep your blood sugar steady and help you sleep better. It can provide enough carbs, protein, and fat to keep you feeling full without causing spikes in sugar levels and crashes. If you’re hungry at bedtime, getting to sleep can be a problem, but so can eating right before bed. During caveman days, the body instinctively craved adequate calories. The lack of calories created a series of changes to stay awake and hunt for food. While man no longer has to capture supper, that instinct hasn’t changed. A well-balanced meal helps prevent that problem.
- Avoid alcohol at bedtime. A glass of wine with supper or earlier in the evening can help you unwind but too much can cause a troubled sleep that will leave you feeling exhausted in the morning.
- Turn off the TV and computers. Sleep in a room that’s completely dark and slightly cool. If the room is too warm, your sleep will be interrupted and you won’t get the rest you require.
- Vigorous exercise can rev you up, but gentle stretching can help you unwind. It can relax tight muscles and leave you ready for a good night’s sleep. Try a stretching routine or gentle yoga before bedtime.
- Develop a hygiene routine. Shower at bedtime or brush your teeth. Develop a hygiene habit that tells you it’s bedtime. If you shower in the morning to get you going, just washing your face could be enough.
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