What to Do Before Bed to Get a Good Night’s Rest

Posted June 4, 2020 by in Health + Fitness
woman sleeping

One-third of Americans don’t sleep enough at night. Not getting enough shut-eye can cause several chronic health conditions.  

If you’re searching for tips on how to sleep better at night, read on. Our guidelines will teach you what to do before bed to improve the quantity and quality of your sleep:

unmade bed

Create the Right Bedroom Atmosphere

A room full of piles of laundry or old dishes isn’t conducive to a good night’s rest. If you want to learn how to improve your sleep, start with your bedroom. A space that’s clear of clutter with cozy elements is precisely what you need. 

A mattress may be the best investment you’ll make in your lifetime. Give yourself time to find the best organic mattress before buying. Pair your new bed with high-quality sheets and blankets for an unbeatable combination. 

Choosing the right paint colors can play a big part in how well you sleep. Calming hues like lavender and soft grey are great options.

Consider investing in a dimmer switch for your light. You will then be able to control how bright the light is as you prep for bedtime. 

Turn off Technology

If you want better sleep, start turning off your technology earlier in the evening. Scrolling social media in bed can make you stay awake later and affect the quality of your sleep.

Your phone’s blue light suppresses melatonin, the hormone in charge of your sleep and wake cycles. This harsh light can cause hiccups in your circadian rhythms and can even lead to diabetes and obesity

Remove temptation by keeping your phone out of the bedroom altogether. Charge it elsewhere in the home. Buy a $10 alarm clock for your early morning wake-ups instead.

Focus on Winding Down

Any parent will tell you that their children sleep better when they have a bedtime routine. The same rule applies to adults, whether we want to believe it or not. 

Use the last hour of your day to focus on relaxing activities. A self-care routine will not only help you sleep better, but it’ll manage stress, too. 

Read a book in bed. Take a warm bubble bath. Listen to music that you love. 

Drink and Eat the Right Things

Choosing the right foods and drinks to have before bed can help you sleep better and longer. 

Have a cup of decaffeinated tea over coffee and skip the nightcap. Caffeine and alcohol are two of the worst culprits for poor sleep. 

Don’t go to bed hungry. A growling stomach can keep you up at night, too. Opt for a light and satiating snack instead. 

The best bedtime snacks contain tryptophan, an amino acid that increases serotonin levels. This brain chemical helps you to achieve a night of quality sleep.

A peanut butter sandwich or a yogurt parfait with granola are great before bed snacks. 

We hope our sleep tips have inspired you to create a new bedtime routine. When you know what to do before bed to induce sleepiness, you’ll be able to sleep longer and better.