As I crawled into bed last night, I realized that living a healthy lifestyle starts with building healthy habits. While there’s no one-size-fits-all approach to health, there are certain habits that can help you achieve a better quality of life. A good night’s sleep is essential for optimal physical and mental health. Before hitting the hay, why not take some time to adopt a few healthy habits that will encourage you to get the best rest possible? From implementing better sleep hygiene practices to engaging in calming activities, here are 7 healthy habits I have adopted into my before bedtime routine:
The best way to ensure a good night’s sleep is by reducing stress before bedtime. To do this, I like to practice progressive muscle relaxation, which involves tensing and releasing different parts of the body. This helps me to relax my mind and body so I can drift off into dreamland. Light therapy is also a great way to promote melatonin production, the hormone responsible for sleep and wakefulness. Sitting in front of a bright light for 30 minutes or so before bedtime can help to signal your body that it’s time to go to sleep.
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Have a light snack
Eating a light snack before bed can be beneficial for promoting good sleep. Not only will it help to keep your blood sugar levels stable throughout the night, but it can also help to reduce stress levels. I like to reach for a healthy , protein-packed snack like a piece of cheese or some fruit to fill me up before bed. Avoiding sugary snacks and drinks is a must, as these can lead to spikes in energy levels that make it difficult to get a restful night’s sleep.
Detox your body
Detoxing your body is another great way to promote good sleep. By removing toxins from your body, you can improve circulation and reduce stress levels. I like to use an infrared sauna blanket for this, as the heat helps to loosen up toxins so they can be more easily eliminated through sweat. Not only does this help to reduce inflammation and improve skin health, but it also helps to promote better sleep by calming the nervous system.
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Read a book
Reading a book is another healthy habit to adopt before bed. Not only does it help to wind down and relax your mind, but it can also help to improve your sleep quality. Reading helps to reduce stress and anxiety, which are major causes of insomnia. I find that reading a good book helps to transport me into a different world and encourage my brain to shut down for the night.
Mindful meditation is another great way to relax before bedtime. Taking a few minutes to sit quietly and focus on my breathing encourages me to slow down and let go of any thoughts or worries that may be keeping me awake. I also like to use aromatherapy to help induce a sense of relaxation and calm. Lavender is known for its calming properties and I find that diffusing it in my bedroom helps to relax me before bed.
It’s a journal is another healthy habit to adopt before bedtime. Taking the time to write down my thoughts and feelings helps to clear my mind and let go of any worries or anxieties that might be keeping me up at night. Journaling is also a great way to reflect on the day, understand my emotions and gain perspective. This helps me to feel more relaxed before bed, and ultimately leads to a better night’s rest.
Limit the screen time before bed
Turning off screens before bed is essential for getting a good night’s sleep. The blue light emitted from phones and computers can interfere with the body’s natural production of melatonin, the hormone responsible for sleep and wakefulness. It’s important to turn off devices at least an hour before bed to allow your body to prepare for sleep. Investing in blue-light blocking glasses can also help to reduce the strain on your eyes, allowing you to have a more restful night’s sleep.
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