6 Bedtime Habits for Better Night’s Sleep

No one likes to struggle with insomnia and get up the next morning feeling even more tired and drowsy.
Fortunately, there are things you can do to help you get a better night’s sleep. Making these practices part of your night time routine will help you get better quality of sleep. Try these relaxing bedtime habits to ensure a more restful night.

1. Take a Hot Bath

A warm or hot bath raises your body’s temperature—and the rapid cool-down immediately after bathing relaxes your body. Two hours before going to bed, soak in a hot tub for 20 minutes. The steep drop of temperature will put you in a deep sleep afterwards.

2. Avoid P.M. Stimulants

Skipping your afternoon cup of joe can help you fall asleep quicker at night. As much as possible, avoid any form of caffeine after noontime as it can hang out in your system for a long time. Nicotine is another form of stimulant. Smoking to relax before bedtime actually does the opposite—boosting your heart activity and keeping your brain alert.

3. Shut Down All Electronics

You may find it relaxing to talk with friends before turning off the lights, but this only decreases your time for a sound sleep. Lit screens, including TVs, are stimulating, so it’s best to avoid them when it’s time to hit the sack. Instead of checking your e-mail or watching TV, do something calming, like reading a book, before bedtime.

4. Wear Comfy Socks to Bed

Are cold feet keeping you awake at night? Warm them up by wearing a comfy pair of socks. The extra layer of clothing under the sheets will keep you warm and feel more relaxed, helping you fall asleep quicker.

5. Limit Your Dinner

A heavy dinner or a spicy snack before bedtime forces your digestive track to work overtime, keeping your body awake for longer hours. And while alcohol makes you feel drowsy, it will disrupt your sleep later in the night and keep you from getting a deep, restorative sleep that your body needs to feel energized in the morning.

6. Establish a Bedtime Ritual

You can help your body and brain recognize that it’s bedtime by setting routines and repeating them every night. Establish your own bedtime ritual, such as laying out your pajamas, taking a hot bath, brushing your teeth and having a glass of warm milk. These activities can be sleep-conducive when done consistently each night.

By taking some time every night to wind down, transitioning to sleep mode would be much easier. If you can sleep soundly at night, rest assured you’ll feel refreshed and energized in the morning, ready to take on the day ahead.