As you reach for your third coffee of the morning, you stifle a yawn and realize, somehow, it’s only 11:30 am.
Had you got a good night’s sleep, today wouldn’t be such a struggle. Around 65% of Americans rarely wake up feeling energized and rested. But could this be down to our evening routines?
You don’t have to cover puffy eyes and supplement with caffeine; you could wake up feeling ready for the day and the tasks ahead. You just need a great evening routine that promotes restful sleep.
Read on to learn the top tips to getting a better night’s sleep.
1. Set Your Bedtime
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Back to basics, you need to set a bedtime. We’re creatures of habit and having a consistent bedtime helps us to feel naturally tired at the same time each day.
Different people need anywhere between 6-9 hours of good quality sleep each night. Work out what’s best for you, and start your evening routine an hour before you need to be asleep.
2. Prepare for the Morning
The key to relaxing and getting a good night’s sleep is preparation. Your bedtime routine should include getting everything ready that you need for the morning. Layout an outfit, prepare your breakfast, find your car keys, and prepare anything else you usually rush through in the mornings.
3. Reduce Blue Light
It’s time to wind down, turn off the TV, and leave your phone alone. These types of light trick our brain into thinking it’s daytime and you won’t feel naturally tired.
But it’s not only blue light; the apps on our phones are geared towards making us feel good, not tired. The dopamine hits we get from our phones do not help with sleepiness — tempting as it may be, stay off your phone at least an hour before bed.
4. Practice Mindfulness
Practice daily meditation to bring you back to the present moment. Do whatever works for you, whether that’s focused meditation with white noise in the background or practicing gratitude for your day.
It might not be easy at first, but you’ll get better. Start by closing your eyes and reflecting on your day. Try to stay relaxed and focused. There are also plenty of meditative podcasts and tapes available to help.
5. Get Comfy
If you want a good night’s sleep, check your bed is up to standard. Make sure your mattress is comfy, your sheets are clean, and your room is cool and dark.
Don’t underestimate the importance of a great mattress, but no need to take our word for it; this review of Saatva mattresses will tell you all the benefits, from sex to odor.
Follow These 5 Steps for a Great Evening Routine
So that’s your one-hour evening routine. If you want to have a great night’s sleep, that’s all you need to do.
You can look forward to a restful sleep after saying good night.
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