8 Bedtime Routines for Better Sleep

Follow our 8 bedtime routines in order for you to improve your sleep

1. Have a light snack before bed.

Foods such as bananas, fortified cereals, milk, almonds, potatoes, and avocados contain potassium, calcium, magnesium, and tryptophan. These nutrients help you to relax and sleep. Eat a banana with a small bowl of cereal or oatmeal, drink a glass of milk and eat a few almonds, or have some avocado slices on a whole wheat cracker before bed. Having a snack before bed prevents your blood sugar from dropping too low during the night which can cause night time awakening. Just make sure the snack is not too high in carbohydrates.

2. Take a warm bath.

Your body temperature normally drops at night. Taking a warm bath for 20 to 30 minutes before bed raises the body temperature so that you naturally cool and feel sleepier afterwards. Including Epsom salts (magnesium sulfate) in the bath can be helpful as Magnesium is the body’s natural tranquillizer.

3. Do some light stretches to relax before bed.

Benefits of stretching include stress relief, improved circulation, greater range of movement, and an increased sense of well being. Stretching can take the edge off of a busy day and get your body and mind ready for sleep. Chronic tight muscles can be the result of a lack of magnesium so be sure to include more green leafy vegetables, nuts and seeds, and fish into your diet.

4. Listen to relaxing sounds before bed.

This is really a matter of personal choice. Nature sounds such as rain can be very relaxing to one person while another enjoys the sound of the wind. Many people find listening to white noise helpful. White noise includes many different frequencies of sound and is used to mask other sounds and distract the mind. Experiment and find what works best for you.

5. Write your problems out before sleep.

Take time to write out to-do lists, grocery items, problems, anything that distracts your mind before going to bed. Plan your tomorrow before going to bed. Keep paper and pencil near your bed to take notes if awakened or to record dreams. Don’t lay in bed swirling thoughts around in your head, write them down for tomorrow or give them to your dreams for resolution.

6. Do something relaxing the last hour before bed.

No computers or video games. Keep the TV out of the bedroom and don’t watch over stimulating programs before bed. Don’t engage in intense conversations, or read non-fiction books before bed. Wind down for bed by reading a fiction book, listening to soothing music or an audio book, or watch a relaxing program.

7. Try relaxation exercises.

If you need more help falling asleep try meditation, self-hypnosis, deep breathing, Guided imagery, or Progressive Relaxation. These techniques can be helpful, but again what works for one person may not work for another. Some people may find meditation and deep breathing stimulating rather than relaxing. An alternative to deep breathing is shallow breathing which is a more natural way to breath outlined in the Buteyko reduced breathing exercise.