There’s nothing better than entering your bed after a long, difficult day. The covers are perfect, your pillow is fluffed, and your room is the perfect temperature.
At least, that’s what everyone hopes for. The science of sleep is an interesting one; understanding what to do before bed to help enhance your sleep can sometimes be confusing.
Luckily, we are here to help. By narrowing down the do’s and don’t of your day and nighttime routine, you can create the perfect environment to catch those z’s.
Ready to learn more? Keep on reading for the five tips for a better night’s sleep.
- Unplug and Unwind
Have you ever said, “I’m going to bed,” only to scroll on your phone for hours on end? Before you know it, it’s 3 a.m., and you have to work at 8 a.m. This type of cyclical behavior can truly damage your sleep.
The best way to improve your sleep right before bed is to unplug and unwind. This means putting your phone away, preferably turned off, and having time to unwind and relax without the distraction of technology.
In addition to being a distraction, social media can cause stress too. On top of a possibly rough day, this added stress is not optimal if you are trying to sleep well. Instead, unwind with a physical book, sit in silence, and process your thoughts, journal, do something that allows you to process the day that just happened.
This way, you will feel relaxed and mentally ready to fall asleep, leaving those anxious thoughts and stress behind.
- Create a Sleep-Friendly Environment
Ever go to your bedroom and see the clutter that you have to clean up in the morning? If your bedroom isn’t a soothing environment, it may affect your sleep. Instead of waiting until tomorrow, before you go to sleep, straighten up your bedroom and make it a sleep sanctuary.
This means putting away clothes from the day, tidying up your covers, and overall creating a relaxing environment. It’s no secret; a cleaner space helps you rest better.
Moreover, you can also set up your bed and make sure it is as comfortable as possible. You can get your pillows fluffed, around your blankets how you want, and make sure everything is where it needs to be.
If your bed isn’t comfortable, then it may be time to look at a new one. Here is a puffy mattress review to provide some insight.
In addition to tidying up, try to eliminate any technology from your space. As previously mentioned, phones can be insanely distracting if you are trying to hit the hay. But the same goes for TVs, laptops, and more.
The more devices you have in your space, the more likely you can get distracted or hear the annoying “pings” of notifications as you sleep. If you must have your phone on while you rest, make sure it’s on “do not disturb” mode. This way, you can sleep soundly while your notifications don’t wake you.
- Light a Candle or Use Essential Oils
Going hand-in-hand with creating a sleep-friendly environment, lighting a candle, or using a diffuser with essential oils can help create a zen environment that can help you sleep better.
It also helps you cozy up in bed and have a feeling of warmth and relaxation. All in all, enhancing your space with your favorite things before bed can be an excellent mood booster, making sure you are happy and ready to sleep.
- Refrain From Heavy Foods or Alcohol For Better Sleep
If you’re wondering how to improve sleep, then cutting out heavy foods or alcohol before bed may be a great way to help you sleep better.
Though everything is fine in moderation, high-fat foods and alcohol can cause stomach issues, bloating, gas, and general discomfort.
If you want to sleep soundly, it’s best to consume heavy foods and alcohol earlier in the day; that way, your body has time for them to digest.
But hey, hunger happens! It’s also not good to go to sleep hungry. If you are looking for a good snack before bed, try to opt for lighter foods packed with nutrients.
For example, nuts, complex carbs like rice and oatmeal, and various tea types can help you sleep better. If you want to treat yourself to a bedtime snack, these food options are best. Not only will they satisfy your hunger, but also help you sleep.
It’s a win-win!
- Set a Schedule and Stick to It
Before bed, try to plan out your next day and stick to a cohesive schedule. Not only will this schedule help you during the day, but it can also assist in collecting your thoughts at nighttime and prepare yourself for the day ahead.
It’s also a great idea to have a solid sleep schedule. Our bodies like having order, so when you sleep at various times at night while waking up at various types in the morning, you can feel groggy and suffer from brain fog, irritability, and more.
Even if you work for yourself and don’t have a typical job to account for, making a schedule for yourself before bed is an excellent way to get your body used to a rhythm, which can improve your sleep.
What to Do Before Bed: The Five Best Tips to Enhance Your Sleep
From unplugging your technology to creating a schedule, here is what to do before bed to improve your sleep.
These tips are excellent resources for you to implement into your daily routine, and your body is sure to feel a lot better about sticking to a routine.
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