Sleep is essential for good physical and mental health. But sometimes, it can be hard to get into a regular bedtime routine. If you’re struggling to establish or maintain a healthy sleep schedule, here are some tips that will help you get your bedtime back on track.
Good Sleeping Environment
First and foremost, set yourself up with a good sleeping environment. Creating the right sleeping environment is key to getting back on track with your bedtime schedule. Try to reduce any sources of light in the bedroom, as this can disrupt your biological clock and make it harder to fall asleep. For example, consider investing in blackout curtains or an eye mask if you have bright street lights near your bedroom window.
If possible, keep your bedroom as dark, cool, and quiet as possible. If noise is an issue, consider using earplugs or white noise machines to reduce distractions. It is also important to maintain a comfortable temperature—aim for between 60 and 67 degrees Fahrenheit.
Invest in a quality mattress, pillows, and bedding that will support your back and allow you to relax when you hit the sheets.
Establish a Relaxing Bedtime Routine
Creating a relaxing bedtime routine can also be key to establishing and maintaining a regular sleep schedule. This is essential to both physical and mental health. It can help you become more productive, reduce stress, and improve your overall well-being. Try to go to bed around the same time every night, as this will help your body form a healthy sleep and wake cycle.
Once you’re ready for bed, take some time to wind down and relax. This could include taking a warm bath or shower, reading a book, listening to calming music, or meditating. Doing things that relax your mind will help prepare it for sleep and ensure you get the restful night’s sleep that you need.
Limit Caffeine and Alcohol Consumption
You should also limit your caffeine and alcohol consumption around bedtime. Stimulants like caffeine can make it hard to wind down and fall asleep, so try not to consume any after lunchtime or early in the evening.
Similarly, while a nightcap may seem like a great way to relax before bed, alcohol can interfere with deep sleep cycles and keep you from getting the restful night’s sleep that you need.
Take CBN Before Bed
CBN, or cannabinol, is a cannabis compound that can help you fall asleep faster. Unlike THC, CBN does not produce psychoactive effects, so it’s great for those who want to avoid the “high” associated with marijuana use.
CBN gummies are one of the most popular ways to take CBN. They are safe, natural, and have no psychoactive effects, so you can rest easy knowing they won’t affect your sleep quality. Take a gummy about an hour before you plan on going to bed, as this will give it time to kick in and help you drift off into a deep sleep.
Create Healthy Sleep Habits
Creating healthy sleep habits can make it much easier to stick to your bedtime routine. Avoid napping during the day (or limit them to 20 minutes at most), as this can throw off your internal clock and make it harder to fall asleep at night.
Try to avoid eating late at night as this can disrupt your sleep. Avoid any screens for an hour before bed, and try to focus on relaxing activities such as reading, meditating, or stretching.
Regular exercise can also help you sleep better and improve your overall health. Try to do mild to moderate exercise for 30-60 minutes each day. Find something that you enjoy doing to make sure you stay consistent.
Whether you hit the gym, go for a run, hike, do yoga, or just walk around your neighborhood, make sure you stay physically active to improve your sleep quality and overall health.
Say Goodbye to Stress
It’s also important to manage stress levels so that it doesn’t interfere with your sleep schedule. Try to reduce sources of stress throughout the day and make time for activities that help you relax. This could include yoga, journaling, exercise, or spending time with a loved one.
Drink Valerian Tea Before Bed
Valerian tea is a great way to naturally relax your body and prepare it for sleep. It contains compounds that can help reduce anxiety and stress and promote relaxation. Drink a cup of valerian tea an hour or two before you plan on going to bed, as this will give the effects time to kick in.
Maintain a Regular Schedule
Sticking to a regular sleeping schedule is essential for getting back on track with your bedtime. Go to bed and wake up at the same time each day, even on the weekends. This will help reset your biological clock and make it easier to fall asleep when you hit the sheets at night. Make sure you’re getting ample daylight exposure during the day in order to keep your circadian rhythm in check.
Getting your bedtime schedule back on track doesn’t have to be a difficult task. With a little bit of patience and effort, you can easily create a relaxing nighttime routine that will help you get the restful sleep you need. Remember to establish realistic goals, create a consistent evening routine, limit technology use before bed, keep your bedroom a dark, quiet and comfortable space, avoid caffeine late in the day, and get regular exercise.
With these tips, you can quickly improve your nighttime schedule, so you can start sleeping better and feeling more energized during the day.