Trouble Sleeping? Maybe You Need a New Sleep Routine

Trouble Sleeping? Maybe You Need a New Sleep Routine

Sleep Series

 10 Habits for Better Sleep, Bedtime routine for adults

 

We say this all the time, our goal is to provide healthy skin products that motivate individuals to take better care of their skin which leads to taking better care of every aspect of their life. And having trouble sleeping is no picnic. Talking about ensuring the rest of your day being subpar because of lack of sleep is bad for every part of you. So, creating a restful sleep routine is not only essential for overall well-being but also plays a significant role in maintaining healthy skin. Here are some nighttime habits that can help you achieve restful sleep and promote radiant skin:

 Sleep Hygiene Explained and 10 Tips for Better Sleep

 

  1. Get in Tune with Your Sleep-Wake Rhythm:
  • Our bodies operate on an internal clock called the circadian rhythm. Align your sleep schedule with this natural rhythm by going to bed and waking up at consistent times. This consistency helps regulate your body's sleep-wake cycle, leading to better-quality rest.

 

  1. Design a Sleep Sanctuary - Your bedroom should be a serene haven for rest. Consider the following:
  • Darkness: Use room-darkening shades, curtains, or Sleep Mask to block out external light.
  • Coolness: Keep your room at a comfortable temperature.
  • Quietness: Minimize noise disturbances.
  • Comfort: Invest in a supportive mattress and
  • Declutter: Remove distractions like electronic devices and work-related materials.
  • Color Palette: opt for calming colors that promote relaxation.

 

 

Create a Routine for Better Sleep - Connect Community - BCBSTX

  1. Embrace Mindful Pre-Sleep Rituals:
  • Meditation: Practice meditation to calm your mind. Guided meditation apps can be helpful but aim to learn techniques you can use independently.
  • Breathing Exercises: Deep, slow breaths can reduce stress and prepare your body for sleep. Checkout the breathing necklace to aid in your breathing exercises
  • Avoid Screens: Limit exposure to screens (phones, tablets, TVs) before bedtime. The blue light emitted disrupts melatonin production.
  • Warm Bath or Shower: A relaxing soak can ease tension and signal to your body that it's time to wind down.
  • Reading: Choose soothing material to read that focus on positive themes or take time with biblical devotionals’.

 

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  1. Nourish Your Body with the Right Choices:
  • Dinner Timing: Avoid heavy meals close to bedtime. opt for a light, balanced dinner.
  • Hydration: Stay hydrated throughout the day but reduce fluid intake before sleep to prevent disruptions. are some cool water bottle options.
  • Caffeine and Alcohol: Limit these substances, especially in the evening.
  • Snacking: If hungry, choose sleep-friendly snacks like a small banana (rich in magnesium) or a handful of almonds (source of melatonin).
  • Avoid Spicy Foods: Spices can cause indigestion and discomfort.

 

 

Digital Detox: The Ultimate Guide to Improving Your Mental Health

  1. The Power of Digital Detox:
  • Put Away Devices: Turn off electronic devices at least 30 minutes before bedtime. The blue light interferes with melatonin production. So, consider a sleep mask to block the blue lights.
  • Create a Charging Station Outside the Bedroom: Keep phones and tablets away from your sleep space.
  • Read a Physical Book: Instead of e-books, opt for a traditional book to wind down.
  • Write in a Journal: Reflect on your day or jot down positive thoughts.

 

Remember, a consistent sleep routine not only benefits your skin but also contributes to overall health and vitality. Sweet dreams and glowing skin await! 🌙✨

 

References:

(1) Dream big: 5 healthy habits for a restful sleep routine. https://www.bswhealth.com/blog/5-healthy-habits-for-a-restful-sleep-routine.

(2) Sleep tips: 6 steps to better sleep - Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379.

(3) 11 Soothing Pre-Sleep Habits for a Restful Night and Productive ... - SELF. https://www.self.com/story/pre-sleep-habits.

(4) Routines - Healthline. https://www.healthline.com/sleep/routines.

 

 

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