It’s 11 o’clock and you’re still watching TV, scrolling on your phone, you have an empty popcorn bag.
Even if you just put yourself to bed “early in the morning”, it is unlikely that you will fall asleep.
When it comes to getting a good night’s sleep, it’s not as easy as going under the sheets before midnight.
These are small habits in the evening and sometimes early in the day that determine the quality and quantity of your blindfold.
Bedtime routine takes effort and time – and let’s face it – most of us have a laid back attitude when it comes to painting a picture about ourselves.
But once you start getting regular sleep, and the effects of sleep deprivation go away, you will never look back.
We’ve got tips from a number of experts on how to plan your evening around a good night’s sleep.
1. Do some exercise.
Exercise can be beneficial for sleep, as long as you do it a few hours before bedtime.
A 2018 review of 23 studies found that adults who exercised in the evening fell asleep faster and spent more time in deep sleep than those who did not.
But the results, published in Sports Medicine, warn people who exercise too fast less than an hour before bedtime to take longer to fall asleep and have poor sleep quality.
Exercise is thought to induce sleep because it produces helpful hormones, such as serotonin.
“Exercising just a few hours before bedtime can help improve sleep quality, while also giving the body time to adjust before bedtime,” said James Nguyen of Zuma Sleep.
2. Eat dinner first
When life is so busy, it is not surprising that dinner may end at 9 p.m.
But if you plan to go to bed at regular intervals, you should avoid heavy meals so late.
Lying in bed on a full stomach can be painful. In addition, experts say, it is difficult for the body to rest and try and sleep when it is busy digesting food.
Having breakfast right next to the bed can also raise your blood sugar levels, increasing energy when you need to fall asleep.
Eating about three hours before bedtime “allows the stomach to focus on digesting food properly and preparing for sleep,” Nguyen said.
3. See what you eat.
It’s not just what you eat, it’s what you eat.
Sleep specialist روزی عثمان From Eachnight.com He said: “Studies have shown how long it takes to fall asleep after eating carbohydrates about four hours before bed, so try to include carbohydrates in your dinner.
“Eating more salty, fatty or spicy foods can cause acid reflux and heartburn, so avoid these foods late at night.
“Instead, try eating foods that promote sleep, such as fruits and vegetables such as cherries or bananas, to avoid bouncing and twisting at night.”
Marie Pierre St. Onge, an associate professor of nutrition medicine at Columbia University in New York, agrees that cherries and bananas, as well as pineapples, apples, nuts and animal products can help boost sleep.
In an article for Knowledge Magazine In December, he wrote: “Our study over the last seven years shows that eating more fiber and less saturated fat and sugar during the day results in deeper and less sleep at night.
“A diet rich in Mediterranean fruits and vegetables, beans, nuts, whole grains and olive oil can be especially helpful.”
4. Set a time to turn off the screens.
The use of screens is almost inevitable. But if you are serious about getting a good night’s sleep, you may want to reduce it.
Numerous studies have shown that the use of late night screens can cause the brain to think that it is still day time, preventing headaches.
Blue light stimulates the brain and reduces the production of melatonin, makes people feel more alert before bed, and prevents sleep.
Social media apps can also prevent the brain from being switched off.
A survey by Sleepy TikTok turned out to be the worst app to use before bedtime, as it halved the amount of time spent in REM sleep.
After using TikTok in bed, users slept one hour and seven minutes, while those who did not use an electronic device took 25 minutes.
If you find yourself feeling anxious to scroll carelessly before going to bed, you may have what is called a “sleep delay of revenge.”
This is when you let go of sleep to do other things that you do not have time to do during the day, such as meeting friends, scrolling on social media or shopping online.
James Wilson, Sleep Practitioner and co-founder Bang wellAvoid scrolling or watching TV carelessly at night, try and set aside time in the evening.
He said: “Give yourself more space to wrap up. It’s about building time to ‘think’ early in the evening.
5. Hack your sleep cycles.
The benefits of a good night’s sleep are felt in the morning.
Find out how many sleep cycles you need to wake up to feel as refreshed as possible.
Each sleep cycle lasts 90 minutes and consists of different stages of sleep – sleep, light sleep, deep sleep, and REM sleep (dreaming).
If your alarm goes off halfway through deep sleep or REM sleep, you may feel depressed.
But if you wake up at the end of your 90 minute cycle, you will feel more refreshed.
“Therefore, it is a good idea to work backwards to calculate the sleep cycle and find the best time to sleep and wake up,” Nguyen said.
If you need to get up at 7 in the morning, you need to count backwards in 90 minute cycles then add 14 minutes – the average time it takes to sleep. You will see them sacking at 9.45pm or 11.15pm.
6. Decreased heart rate and core temperature
Wilson says the most important thing before going to bed is to make sure you’re lowering your heart rate and core temperature.
For the latter, Wilson suggests resting his bare feet on a hot water bottle while watching TV in the evening.
He said to the sun: “Bath or shower does the same thing. [as warming the feet with a hot water bottle]But if you do not have time, it is easy.
“What it does is it will raise your core temperature a little bit. And then as soon as you sweat a little bit, it will drop your core temperature.”
“Lowering the core temperature before we go to bed is part of the process. So it’s like telling your body that you’re ready for bed now, and it helps with the relaxation process.
To reduce your heart rate, you can try anything from reading a book, making a skin care routine or listening to a podcast.
Avoid anything that might increase it, such as housework, watching a horror movie, or arguing with someone over a text.
7. Breathing exercises and rest
Once you have taken all the necessary steps to get yourself to bed at a good time, you can do some exercises to relax your mind and body.
“Progression muscle relaxation (PMR) can help your body relax before bed,” Osmun told Eachnight.com.
“The goal of this technique is to briefly tighten your muscles before they relax.”
Follow this PMR routine to promote sleep:
- Close your eyes and breathe slowly.
- Strain your entire face (eyes, mouth, nose, jaw and lips) for about 10 seconds, then take deep breaths and relax your muscles.
- Repeat this process of tensing and relaxing the muscles under your body, from your shoulders and neck to your shins and legs.
- As your tense muscles relax, you will feel that they have relaxed, just as they should for sleep.