We all need a routine in the evening. I struggled with mine for years as I am a definitely a night owl and like to stay up until the latest hour possible. But I understood one day that getting enough sleep is as important as eating healthy meals and drinking enough water. So I decided to follow a little routine everyday (what wasn’t the easiest thing to do for me) and now I wake up at 8 in the morning, every day, with no excuse.
So how can you improve your morning routine? Follow these little steps to a better morning!
- Set yourself a time limit for your phone
I know it might be something that people usually don’t do but screen time is important. Scientists proven that taking time off your phone before bed can help you fall asleep and get a better night. Why? Using any electronic devices before bed is messing up your internal clock and suppresses the release of sleeping hormone, melatonin. In simpler words – your body gets gets mixed signals about what time of the day it is and stops melatonin to flow in our body properly, what causes trouble falling asleep or even not sleeping at all. I suggest going off the electronics at least one hour before bed and instead trying to read a book or write in journal. A good conversation with your partner is a good idea too!
2. Eat a healthy meal
Some people say that eating before bed is bad as your metabolism is slowing down during the night and calories you’ve eaten are stored as fat in your body. I say, it is not when you eat but more what you eat. There is no right answer for that one but personally, if I eat something high in fat or calories before bed, it is hard for me to fall asleep and I just toss and turn throughout half of my night. Some say it is fine if you eat a meal before bed but it I would recommend having something light and not crazy-caloric. You should also look out for calories in fizzy drinks too. Fizzy drinks can make you bloated and uncomfortable, so stay away from them before bed!
3. Open windows in your room
Let the air in! I repeat, let the air in! It is important to make your room breathable again. What I mean by that is we are breathing non-stop in our houses and as we all know we breathe in oxygen but breathe out carbon dioxide. It is important to open window and let the carbon go and let the oxygen go. It can improve your sleep quality and make you more energised in the morning! Just let your room ventilate when you’re in the shower or a bath. Make it nice and fresh for you to be in!
4. Use a bedside table lamp instead of main lighting
You know, things you’ve heard about setting the mood are 100% real. Even though this is not about the lighting mood for the various other activities, the less light in the room, the better. It’s best to have a warm lighting in bedroom as it make us cosy and comfortable. LED lights are energy efficient but produce more blue light which can be irritating for our eyes. Try instead go for dim red lights! It can improve your sleep and even help you to stay in your sleep cycle.
This is something that is not to everyone’s liking but meditation can help to calm your nerves and make you forget the worries of today and tomorrow. Doing it before sleep can easily get you in the “tired” state and might help you to fall asleep quicker. Just remember to space it out and leave at least an hour gap between your meditation session and sleep. You can use the time you have without your electronics to meditate! That way you always have time for it, no matter how much you avoid it. How convenient is that?
Being a night owl, I enjoy number 1 and 3 the most. Which steps are you taking to sleep better? Is there anything else you’re doing that helps you fall asleep? What would you try to get a better night sleep?