(PowerInEmail.com) – Sometimes it feels like you never get a good night’s sleep. The tossing and turning can be relentless, leading to a weary wakeup call. If you’ve talked to your doctor and ruled out any underlying medical problem, it’s time to get to the bottom of it. Try these mindful bedtime habits and get in the routine of unwinding and setting the stage for a restful night.
Make Bedtime Consistent
One ongoing routine to implement is to make bedtime as consistent as possible. Going to bed around the same time each night helps your body establish a good circadian rhythm.
Circadian rhythms are the mental, physical and behavioral changes that follow your body’s natural cycle. This is typically in response to the light and darkness within your environment. By making bedtimes consistent, you can help your body become more regulated and formulated to establish a good night’s sleep.
Practice Mindfulness
Taking all of your worries to bed with you affects sleep greatly. Try mindfulness techniques like yoga and deep breathing exercises to help unwind and halt racing thoughts. Meditation is one way to achieve a calm mind and help keep your focus on positive thoughts rather than stressful ones.
Relax With a Shower
Sometimes a little heat can help you unwind. A hot shower just before bed relaxes tense muscles and helps your mind slow down too. Adding a few essential oils to a hot shower can boost relaxation and be therapeutic at the same time. Ones to try include lavender, chamomile and sandalwood.
Don’t Eat Before Bed
It’s always tempting to indulge in a nighttime snack in the evening just before bed. Chocolate, cappuccino, ice cream and a bowl of salty popcorn are favorites for almost everyone.
Getting out of the routine of overindulgence before bed may be beneficial for a promising night’s sleep. Sugar, caffeine and some artificial sweeteners may act as stimulants, so try eliminating snacks or eating them earlier on in the day.
Avoid Blue Light Contact
Grabbing your phone to respond to text messages when you finally get to bed may be part of your normal routine. But ultimately it can be a real distraction and bad habit at bedtime. The blue light can strain your eyes and prevent you from falling asleep. Check emails and watch TV long before bedtime to establish a healthy routine at night.
Getting enough sleep can be challenging at times, but it’s the ultimate healthy tool in leading your best life. Establishing everyday mindful bedtime habits gets you one step closer to the ultimate night’s sleep and a productive and sharp acuity as you go through the day. Establish these techniques and reap the endless benefits.
~Here’s to Your Success!
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