For today’s working women it’s nearly impossible to get a good 8 hour nights’ rest, agree? I know I’m not alone. My daily routine with all the shenanigans in between has taken a toll on my total hours of sleeping, so I’ve incorporated a few relaxing bedtime rituals into my night time routine to help ward off stress and set me up for a better night’s rest.
TAKING A WARM BATH OR SHOWER
Running that warm bubbly bathwater in itself already gives an amazing calming effect and your body start unwinding. I don’t work after taking a bath as it keeps my mind occupied and in a spin about things out of my reach.
Not only does a warm bath make the blood flow easier, it also makes it more oxygenated by allowing you to breathe deeper and slower, particularly when taking in steam. Taking a hot bath or spa can kill bacteria and improve immunity. It can relieve the symptoms of cold and flu.
DON’T CONSUME CAFFEINE LATE IN THE DAY
I learned my lesson, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping.
REDUCE IRREGULAR OR LONG DAYTIME NAPS
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.
Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality.
TRY TO SLEEP AND WAKE AT CONSISTENT TIMES
Your body’s biological rhythm functions on a set loop, aligning itself with sunrise and sunset – Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.
OPTIMIZE YOUR BEDROOM ENVIRONMENT
To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.
DON’T EAT LATE IN THE EVENING
Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.
RELAX AND CLEAR YOUR MIND IN THE EVENING
Listening to relaxing music, reading a book, meditating, deep breathing, and visualization automatically puts me in a calmer state and it helps with a peaceful night’s rest.
DON’T DRINK ANY LIQUIDS BEFORE BED
I’ve been guilty of the above and it disturbed my sleep tremendously, so try not to drink fluids 1 – 2 hours before bedtime and try to use the bathroom right before bed.
I hope you enjoyed this article and put it to good use in your daily life. Kindly leave a comment to indicate if you enjoyed my blog article