Healthy Bedtime Habits for Adults to Have Better Sleep

Healthy bedtime haHealthy bedtime habitsbits is a must for getting to sleep if you have insomnia.  Do you just turn off the bright lights and jump into bed?  Not good!—won’t get to sleep.  I know it’s hard to stop what you’re doing without unwinding before going to bed.  What I do is turn my one living room light to a dim 40-Watts bulb in my lamp.  I stop looking at blue screens early to rest my eyes.  All digital devices have “blue” screens whether you know that or not and they prevent you from sleeping.

My worse habit is laying back on the sofa watching TV after dinner with a nice soft cozy wrap over me and I drift off to sleep!  Bad habit!  I then cannot get to sleep when I get up to actually go to bed.  TV puts most people to sleep anyway.

Maybe the baby, kids, or your partner have tasks needing to be done.  Or they need your attention right up until bedtime.  Oh my gosh!  You do need time for yourself to relax and get your body and mind ready for sleep time.

1. Sleep Problems

When you’re having problems getting to sleep with insomnia defined as sleeplessness, wakefulness, relentlessness, or you feel alert and hyper vigilant with your mind clicking from radio station to another radio station of nonstop talk coming from within you, it’s time to get a grip on this.

I’ve had this happen from time to time and for me, the culprit was too much coffee too late at night.  It kept my brain hyper jumping from one subject to another and I usually don’t even think of those subjects when I’m up and about during the day.  It must mean something is troubling me that I’m not focusing on.  Does that happen to you?

2. What to Do to Sleep

When it’s nice outside, take a walk for a half-hour to an hour.  Take your dog if you have one, your partner, neighbor, or friend.  Stay off hiking trails at night when alone.  I wouldn’t go on one during the day myself.  Too many terrible things are happening to women and that’s what I am.  Develop some healthy bedtime habits for better sleep.

  • Eat a light early dinner; if you eat late you will stay awake digesting food.Healthy bedtime habits
  • If you aren’t tired, don’t go to bed! You will stay awake.
  • Take a book to bed and read with the lamp low. You’ll be drowsy in no time.
  • Have a warm bath an hour before bed; later will keep you awake.
  • Drink a hot cup of chamomile tea with a little honey and avoid caffeine.
  • Have a turkey sandwich; the serotonin in turkey will make you dreamy.
  • Bananas and cereal with milk will make you sleepy.
  • Make sure your bedding is suitable for good sleeping.
  • Be sure you have a comfortable and supportive pillow.
  • Is your mattress and topper comfortable?

3. Things That Keep You Awake

Many people do things to keep them awake before going to bed.

  • Don’t stare at your cell phone; blue light keeps you awake.Healthy bedtime habits
  • Watching the bright blue light in TV screens. Your brain knows, but you don’t.
  • Browsing the Internet—same thing: bright blue light your brain perceives to keep you awake.
  • Anxiety and stress will keep you awake.
  • Bedroom to hot.

4. Habits to Develop for Better Sleep

Insomnia is helped with a bedtime routine.  This time of night should be relaxing to help you get to sleep.  Yes, getting into bed does seem the only time we have to ourselves for thinking.  The kids are asleep, the dishes are done, the dog was let out, the reports are done, and electronic devices are off—unless you sleep with your cell phone under your pillow.  Calm your mind and settle in for the night and do these healthy bedtime habits.

  • Turn off the TV an hour before getting into bed.Healthy bedtime habits
  • Turn off games—both TV and games keep your brain active and disturb you body’s clock—circadian rhythm.
  • Turn off your cell phone, tablet, laptop, and other electronics.
  • Don’t answer emails from friends or coworkers late at night—that can hassle your mind and keep you awake.
  • Get yourself a body pillow for the best comfort and support.  Read about how to choose them here.

5. Relaxation Will Help

I can go to sleeHealthy bedtime habitsp instantly with a one-word meditation: aommmmmmm.  Did you know that om is the sound of the universe and contains all vowels (a,e,i,o,u)?

When you’re worried, anxious, or stressed, try it, or find a word that works for you.

You can also do exercises to relax.  Try these three to four times before going to bed and do it in bed as well.

  • Breathe in and out naturally yet slowly.
  • For each part of your body do this: inhale and tense for 3- to 4-seconds release and exhale slowly:
  • Feet and toes
  • Lower legs
  • Upper legs
  • Abdomen and lower back
  • Upper back and chest
  • Lower arms and hands
  • Upper arms, neck, and shoulders
  • Scrunch and tense your face
  • End with your whole body 3 to 4 times

Final Thoughts

Hopefully, some of these ideas will work for you so that you can get some rest.  Happy dreams with your new found healthy bedtime habits.

 

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