Audio available in app
Develop a sleepenhancing evening routine from "summary" of Sleep Smarter by Shawn Stevenson
Creating a sleep-enhancing evening routine is crucial for improving the quality of your sleep. This routine should ideally start a couple of hours before bedtime to allow your body to wind down and prepare for rest. One key element of this routine is to limit exposure to artificial light, especially blue light emitted by electronic devices. This type of light can disrupt your body's production of melatonin, a hormone that regulates sleep-wake cycles. To counteract this, consider wearing blue light blocking glasses or using apps that filter out blue light on your devices. Another important aspect of your evening routine should be to avoid heavy meals close to bedtime. Eating large meals too close to bedtime can lead to indigestion and discomfort, making it harder to fall asleep. Instead, opt for a light snack if you're hungry before bed and try to eat at least two to three hours before you plan on going to sleep. Additionally, it's best to avoid caffeine and alcohol in the hours leading up to bedtime, as these substances can interfere with your ability to fall asleep and stay asleep. Incorporating relaxation techniques into your evening routine can also help signal to your body that it's time to wind down. This could include activities such as meditation, deep breathing exercises, gentle yoga stretches, or taking a warm bath. These practices can help calm your mind and reduce stress, making it easier to transition into a restful state before bed. You might also consider setting aside time for a soothing bedtime ritual, such as reading a book, listening to calming music, or practicing gratitude journaling. Lastly, creating a comfortable sleep environment is essential for promoting restful sleep. This includes keeping your bedroom cool, dark, and quiet, as well as investing in a quality mattress and pillows that support your body's natural alignment. You may also want to consider using white noise machines or earplugs to block out any disruptive sounds that could disturb your sleep. By establishing a consistent evening routine that incorporates these sleep-enhancing practices, you can improve the quality of your sleep and wake up feeling more refreshed and rejuvenated each day.
Similar Posts
Advocating for your baby's wellbeing
Advocating for your baby's wellbeing means being your baby's voice when they cannot speak for themselves. It involves being the...
Listen to your body's cravings in moderation
Your body is constantly sending you signals about what it needs. When you're craving something, it's your body's way of telling...
Surrounding ourselves with supportive people is beneficial
Having a supportive network of people around us can significantly impact our overall well-being. These individuals can provide ...
Embrace challenges as opportunities for growth
It is important to approach challenges with a positive mindset, as they can lead to personal growth and development. When we em...
Immersing oneself in nature can boost emotional health
Immersing oneself in nature can have a profound impact on our emotional well-being. When we step outside and surround ourselves...
Prioritize mental health with relaxation techniques
To truly take care of ourselves, we must prioritize our mental health just as much as our physical health. One powerful way to ...
Prioritize selfcare and prioritize self-compassion
Taking care of yourself should be at the top of your priority list. This means making time for activities that nourish your min...
Practice patience and compassion in your parenting
Parenting requires a great deal of patience and compassion. With so many demands and distractions in our modern world, it can b...
Break problems into manageable steps
Breaking problems into manageable steps is a fundamental skill in problem-solving. When faced with a daunting issue, it can be ...
Start with a glass of water
One common thread that runs through many successful morning routines is the act of starting the day with a glass of water. This...