You’ve been lying down for a couple of hours, just tossing and turning in bed; for some reason, you can’t sleep, and tomorrow will be a long day.
You look at the clock, and it’s getting later and later. Now you’re convinced that tomorrow will be a challenging day, and you’ll have to go through it feeling tired.
¿How many times have you stayed up without sleeping?
Have you ever thought about how much a night of insomnia affects your performance the next day?
That’s why creating a bedtime routine is one of the best things you can incorporate into your schedule. This way, each time you finish your day, you can slow down, prepare your mind and body for a good night’s rest.
Create your bedtime routine:
Every person is different, so I recommend creating a routine that works for you. This moment should feel like something you do for and to yourself, something you’re doing to take care of and pamper yourself.
Like all routines, there will be days when you’ll have to adapt it to circumstances like meetings, parties, or emergencies. However, by making it your own and enjoying it, it will be easier to repeat it every night as an act of self-love.
Creating the habit of getting ready for bed will allow you to rest better every day.
Comencemos a planearla:
1.Set an alarm to remind you every day.
This is the best way to not get lost in daily tasks; you can download an app on your phone to remind you every day that it’s time to start winding down for the day.
2.Make a to-do list.
Do you lie in bed and only think about everything you have to do the next day? This can cause a lot of anxiety. I recommend creating a to-do list before going to bed. In fact, this can be the first part of your nightly routine.
After finishing work, you can create this list, taking advantage of the day’s energy. Thinking about what you have to do and clarifying it on the list will allow you to get it out of your mind. With a more organized day, you’ll be able to rest more peacefully.
3. Eat light and healthy before sleeping..
Do you remember the last time you had a heavy meal before sleeping? How was the experience of trying to sleep that night? You probably had trouble falling asleep and might have had stomach discomfort that prevented you from resting.
I recommend consulting a nutrition expert who can recommend the best option for you. In general, aim to eat easily digestible foods.
4. Reduce alcohol consumption.
Alcoholic beverages have a depressive effect on our body. While they might make you feel drowsy, they lower your melatonin levels and disrupt your circadian rhythm, causing insomnia.
Furthermore, if you use alcohol as part of your nighttime routine, tolerance increases over time, meaning you’ll need more alcohol to achieve the same level of drowsiness.
5.Create a sleep music playlist.
Listening to music before sleeping can help you relax and transition into a restful state.
Many studies have shown that classical music is perfect for falling asleep, but you don’t have to feel obligated to listen to this genre – choose what you enjoy the most. In addition to music, you could try sounds like rain, waves on the beach, or wind, which are very relaxing.
6.Turn off your television and put away your cellphone.
TV screens, smartphones, and computers emit blue light that stimulates your body’s internal clock. Several studies have demonstrated that prolonged exposure to blue light before going to sleep can reduce your melatonin levels, leading to sleep deprivation. It is recommended to turn off all screen devices about 30 to 45 minutes before sleeping.
7. Keep a journal.
This is one of the tools that has helped me the most in maintaining my mental health. Writing about your thoughts and emotions helps you organize them, reflect on them, and let them go. About ten minutes a day are more than enough to recap what you experienced that day and take the lessons. día y tomar las lecciones.
8. Turn your bedroom into a haven for rest.
I recommend organizing the spaces in your home for specific functions, especially if you work from home. This order will help you get accustomed to the activities you’ll be doing in each room. Something that has greatly improved the quality of my moments of rest was investing in a good mattress, comfortable pillows, and soft sheets.
Even though they might be more expensive, I recommend seeing them as a gift to yourself and an investment that reflects in other aspects of your life, such as improving your performance at work since you’ll be more well-rested each day.
All day long, we are solving situations, organizing, and planning. This keeps your brain focused for many hours, and when it’s time to sleep, it continues processing information.
Meditating for five minutes can help you relax your mind and can even be the final stage of your routine. If you do it while lying down, you can fall asleep.
10. Read a good book.
This part of your routine can greatly aid your personal development by learning something new or simply relaxing with a good novel. Choose what works best for you; focusing your attention on reading will help you disconnect from the stress of the day and daily worries.
Creating the habit of preparing for sleep will allow you to rest better every day. Remember that the perfect routine depends on each individual. Start slowly and try out what works best for you.
Dedicate this time to yourself; it’s the best excuse to pamper yourself.