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.
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