It sounds like a huge chunk of time, but the average person sleeps for at least a third of their lives. That’s a whopping 229,961 hours if you sleep for an average of 8 hours per night. While it might shock you that we sleep for that much of our lives, we couldn’t function without it. Sleep is absolutely vital to living out the remaining two-thirds of your life!
Whether you’re a good sleeper or have some trouble getting in those good quality hours, there are a few habits you might want to implement to help improve your sleep hygiene. Read on for 7 of the best things to do before bed and rack up those all-important zzz’s.
- Keep Your Bedtime Consistent
Sure, it’s not always plausible to go to bed at the exact same time every night. You might head out for dinner with friends, stay up later to finish a movie, or have a sick child to take care of. Life happens. But what’s important is to aim to hit the hay around the same time each night, keeping your bedtime as consistent as possible.
In short, sleeping at odd hours each night can impact your natural sleep cycle. One of the best ways to improve your sleep quality and get into a good sleep rhythm is to keep sleep and wake times as regular as you can.
- Wind Down With Some Yoga
It’s not a good idea to get too sweaty or elevate your heart rate too much before bed. But some gentle yoga/movement can help you wind down. This is especially important if you find yourself sitting a lot throughout the day.
Yoga helps to warm up and loosen your joints before bed so you’re not hitting the hay and thinking about your aches and pains all night.
- Don’t Neglect Skin and Oral Care
It’s easy to fall into the habit of vegging out on the couch before bed and neglecting a decent skin and oral care routine. By the time you’re ready for bed, you’re probably too tired to care. Sound familiar?
This is something you want to avoid if you aim to keep your skin and teeth in good shape as you age. It goes without saying but you should brush your teeth every night before bed, and floss too! If you’re not up for flossing every night, use a good quality mouthwash after you brush.
This step is the best way to keep cavities at bay and maintain healthy teeth and gums. While you’re in the bathroom and staring at yourself in the mirror, take some time to look after your skin before you turn in for the night. This is the best time to cleanse and apply a heavier moisturizer or overnight mask that can work its magic while you sleep.
Get some inspiration on the best night skincare routine, here.
- Supplement With Magnesium
If you struggle to fall asleep each night, magnesium is one of those proven supplements that can help you drift off into dreamland. Not only this, but it’s also great for muscle relaxation and recovery, promoting good quality sleep throughout the night.
Magnesium is probably one of the most underrated minerals needed by the body — it’s responsible for synchronizing over 300 biochemical reactions. And the sad reality is that many people are actually deficient in this mineral. So, investing in a good quality magnesium supplement can do wonders for your sleep and general health.
- Snack on the Right Foods
Find yourself peckish before bedtime? You’re not alone. There are plenty of serial snackers out there, and there’s nothing wrong with needing a quick top-up before you turn in for the night. However, it’s super important to choose the right foods to snack on so that you don’t find yourself tossing and turning due to digestive discomfort.
You want to opt for foods rich in fiber, protein, or healthy fats. Heavy, unrefined carbohydrates or sugars are a definite no-go. Some of the best snack foods before bed include nuts, a protein bar, apple, and peanut butter, hummus and veggies, boiled eggs, a smoothie, or Greek yogurt and fruit.
- Limit Your Booze and Caffeine Intake
On the topic of sustenance, food and drink that’s high in caffeine is not your friend when it comes to bedtime and good quality sleep. This includes things like chocolate (even the dark kind), soda, coffee, and tea.
Obviously, there’s nothing wrong with having a glass of red with your dinner. But that’s where the booze intake should end. If you’re a notoriously poor sleeper or struggle with insomnia, it’s wise to avoid alcohol altogether. The same goes for caffeinated drinks.
Most alcohols include large amounts of sugar. If you’ve had a few before bed you might notice that you fall asleep very quickly, if not immediately. But a few hours later you’re wide awake with a headache and your heart beating out of your chest. This is your body trying to process the sugar and other toxins in alcohol.
- Put Your Devices Away
Finally, the blue light emitted by our devices is not conducive to good sleep, and never will be. Whether it’s your cellphone, a laptop, an iPad, or a TV screen, it’s always a good idea to power down and put your devices away at least 30-minutes before bed.
If you need to get things done before bed, such as replying to emails, texts, or messages, start working through them an hour before you turn in, if possible. Once your devices are stashed, ensure your room is dimly lit, quiet, and inviting.
Taking a warm bath or shower right before bed can help you relax, both mentally and physically, and drift off to la-la land before you know it.
Learn More About the Best Things To do Before Bed
There’s no denying how important sleep is, not just for your physical recovery, but your mental health, too. Without it, we would not be able to function at our best and live out our lives to the fullest.
Want to learn more about the best things to do before bed and other healthy habits that’ll benefit your life? Check out the rest of this blog for your fix.