Home » Misc » Things to do before sleep

Things to do before sleep


8 Healthy Habits You Should Always Do at Night

There's more to do before hitting the sack than brushing your teeth and washing your face. We asked experts what to do before bedtime.

fizkes/Getty Images

What to do before bed

If you’re craving a good night’s sleep, start by avoiding things that sabotage your sleep like caffeine, big meals, and even serious conversations. Instead, before bed, opt for the following habits to set yourself up for relaxing, successful slumber.

Quinn Martin/Shutterstock

Use mouthwash

Brushing your teeth and flossing are important steps in maintaining a cavity-free mouth, but that’s not all you should be doing for healthy teeth, according to Scott B. Eisen, DDS at Catonsville Dental Care. “While we sleep, we produce less saliva and our mouths become dry,” he warns. “Saliva is the body’s natural neutralizer of the cavity-causing acids that are byproducts of the food and bacteria we neglect around our teeth and gums.”

So use a mouthwash. While not a replacement for brushing and flossing, mouthwash is a healthy defense against bacteria and plaque. “Using an antiseptic or fluoridated mouthwash at night can help maximize the benefits of the rinse, without them being quickly washed away by food and drink,” says Dr. Eisen. The type of mouthwash will depend on your specific needs. “Antiseptic rinses, like Listerine, reduce oral bacteria and plaque and help prevent gingivitis. Fluoride rinses, like ACT, can help remineralize enamel and reduce sensitivity in people who are at a higher risk for cavities,” says Dr. Eisen.

Stock Asso/Shutterstock

Go to bed at the same time every night

Yep, even on the weekends. A lot of important things go on in your body and mind while you’re snoozing, so it’s important to keep a consistent sleep schedule. “Long-term health depends on the regeneration that occurs during deep sleep,” says Jacqueline Blakely, naturopathic doctor at Holtorf Medical Group. Hormones secreted during sleep stimulate important functions such as liver cleansing, muscle building, tissue regeneration, the breakdown of fat stores, and normalization of blood sugar. “Sleeping at odd hours and at different times messes up our natural sleep cycle,” says Blakely. When you go to bed at the same time and wake at the same time, it trains your body for sleep.

SpeedKingz/Shutterstock

Snack on this combo

Fiber, protein, and healthy fats are what you should always eat for a bedtime snack says Jillian Michaels, health and wellness expert, and creator of the Jillian Michaels App. “These foods promote satiety and contain tryptophan which aids in better sleep and better mood,” says Michaels. Her go-to snacks are: turkey, lettuce, and tomato roll-ups, a handful of dry-roasted or raw almonds, organic Greek yogurt and a handful of blueberries, hummus and veggies, organic string cheese, or a hard-boiled egg.

Steer clear of sugar, starch, or fried and fatty foods combos at night. “Be sure to avoid starches and sugars as those drive up insulin levels, causing restless sleep and interference with the bodies release of HGH, our immunity-boosting, anti-aging, fat-burning hormone,” says Michaels. Fried or fatty foods can result in delayed gastric emptying and could lead to an upset tummy or bloating, causing more tossing and turning instead of snoozing, says Steven Bentley, MD, a retired emergency physician. Fermented foods produce gas and bloating as well. “It’s important to refrain from these foods so that you avoid stomach aches and pain,” says Bentley.

Sata Production/Shutterstock

Do some easy yoga

If you sit all day, chances are your hips and hamstrings are tight by evening. “The tension in these tissues compounds over time and plays a significant contributing role in back and hip pain,” says Tiffany Cruikshank, founder of Yoga Medicine and author of Meditate Your Weight. To get relief try these some bedtime yoga poses.

Cruikshank recommends two in particular. With the supine hamstring pose, lie on your back and loop a towel or strap around the ball of your right foot, then extend your leg in front of you. (The key is to find a gentle stretch where your low back and hips can still relax.) Bend the raised leg if your leg is lower than the height of your hips. This will put a little slack on your hamstrings so you can relax. Take a few deep breaths to unwind as you stay for 30 to 60 seconds then repeat on the left side.

With the figure four pose, lie on your back with your feet on the floor. Take your right ankle and place it on your left knee. If you feel a stretch in your hips here simply stay put, otherwise you can draw your left leg in toward you and grab the back of your left thigh or your left shin. Relax your head and shoulders as you lean your torso back into the floor. Take a few deep breaths as you relax your low back and hips here. Stay for 1 to 2 minutes then repeat on the second side. (Here are 9 more easy yoga poses you can try at night.)

MIA Studio/Shutterstock

Try magnesium

Magnesium carries a lot of clout. It’s responsible for over 300 biochemical reactions in the body, yet many of us aren’t getting enough of this essential mineral. Small studies have shown that magnesium might help as a sleep aid. A 2017 study published in Nutrients found that magnesium increases the neurotransmitter GABA in the brain. GABA helps relax your mind and calm your thinking so you can fall asleep. If you take magnesium, you might want to consider taking it before bed to see if it helps relax your body and mind.

Rawpixel.com/Shutterstock

Cut back on booze

We know it may be a buzz kill (pun intended), but according to Blakely, alcohol is full of sugar and can make for a lousy night of sleep. “Alcohol may seem like it helps you fall asleep, but it doesn’t allow for a restful night. Studies have shown that alcohol can disrupt neurotransmitters in the brain that regulate sleep cycles like REM, your deep sleep cycle,” says Blakely. If you’re menopausal, booze before bed can worsen night sweats and hot flashes. “Skip the beer and try a tea with hops. Hops are calming on the nervous system and can provide a restful night sleep.” (Need help? Here’s how to easily cut back on alcohol.)

Africa Studio/Shutterstock

Cut back on caffeine (yep, dark chocolate too)

Always avoid caffeine, including dark chocolate, soda, and coffee in the evening. Caffeine has a six-hour half-life, which means it could take a full twenty-four hours to work its way out of your system. The cup you had at 8:00 this morning could leave as much as 25 percent of the caffeine in your body at 8:00 tonight, depending on your body chemistry and genetics. That coveted piece of dark chocolate whispering to you after dinner? Sure, it’s full of healthy benefits but Michael Breus, PhD of SleepScore Labs and author of The Power of When says think twice. When a two-ounce chunk of 70 percent dark chocolate has 70 milligrams of caffeine—about the same as a shot of espresso—that’s not exactly a nighttime drink. “Limit consumption of alcohol and caffeine after 2:00 p.m.,” says Breus.

Daxiao Productions/Shutterstock

Power down

You can power down, as Breus calls it, by lowering your body temp, blood pressure, and levels of the stress hormone cortisol. This downshift should occur the hour before bedtime and includes three 20-minute sections: First 20 minutes: “Do things you must get done. If you don’t you will think about them while you’re trying to fall asleep,” says Breus. These may include making a to-do list for the morning, journaling, and preparing for tomorrow in whatever way may make your morning run smoother. Second 20 minutes: “Do your nightly hygiene routine, which may include taking a hot bath or shower-in a dimly lit room, or one with the special sleep bulbs which filter out blue wavelength light,” suggests Breus. Final 20 minutes: Do relaxing activities such as light stretching or reading a book—no electronics. Have casual conversations with friends and family. You can play cards or games, just make sure you don’t get too excited or competitive. Meditate, pray or read scripture. Then it’s off to snoozeland.

Next, here are 19 things you should be doing all day long to ensure a better night’s sleep.

Sources

  • Scott B. Eisen, DDS at Catonsville Dental Care
  • Jacqueline Blakely, naturopathic doctor at Holtorf Medical Group
  • Jillian Michaels, health and wellness expert, and creator of the Jillian Michaels App
  • Steven Bentley, MD, a retired emergency physician
  • Tiffany Cruikshank, founder of Yoga Medicine and author of Meditate Your Weight
  • Michael Breus, PhD, of SleepScore Labs and author of The Power of When

Originally Published: April 18, 2017

Lisa Marie Conklin

Lisa Marie Conklin is a Baltimore-based writer and writes regularly about pets and home improvement for Reader's Digest. Her work has also been published in The Healthy, HealthiNation, The Family Handyman, Taste of Home, and Realtor.com., among others. She's also a certified personal trainer and walking coach for a local senior center.

17 Proven Tips to Sleep Better at Night

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

  • Evaluate ingredients and composition: Do they have the potential to cause harm?
  • Fact-check all health claims: Do they align with the current body of scientific evidence?
  • Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

A good night’s sleep is just as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function (1, 2, 3, 4, 5).

It can also cause weight gain and increase disease risk in both adults and children (5, 6, 7).

In contrast, good sleep can help you eat less, exercise better, and be healthier (2, 8, 9, 10).

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep (11, 12).

If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do.

Here are 17 evidence-based tips to sleep better at night.

David Prado/Stocksy United

Your body has a natural time-keeping clock known as your circadian rhythm (13, 14).

It affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep (14, 15).

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration (16, 17, 18).

In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% (19).

A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80% (20).

While most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.

Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright light device or bulbs.

SUMMARY

Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect (21, 22).

Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep (23, 24).

Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard.

There are several popular methods you can use to reduce nighttime blue light exposure. These include:

  • Wear glasses that block blue light (24, 25).
  • Download an app such as f.lux to block blue light on your laptop or computer.
  • Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
  • Stop watching TV and turn off any bright lights 2 hours before heading to bed.
SUMMARY

Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening.

Caffeine has numerous benefits and is consumed by 90% of the U. S. population (26, 27, 28, 29, 30).

A single dose can enhance focus, energy, and sports performance (31, 32, 33).

However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.

In one study, consuming caffeine up to 6 hours before bed significantly worsened sleep quality (34).

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 (31, 35).

If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.

SUMMARY

Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.

Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night (36, 37).

In fact, in one study, participants ended up being sleepier during the day after taking daytime naps (37).

Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality (38).

However, some studies demonstrate that those who are used to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep at night.

If you take regular daytime naps and sleep well, you shouldn’t worry. The effects of napping depend on the individual (39, 40, 41).

SUMMARY

Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.

Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.

Being consistent with your sleep and waking times can aid long-term sleep quality (42).

One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep (43).

Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep (43, 44, 45).

If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

SUMMARY

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.

Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed (46).

Melatonin supplements are an extremely popular sleep aid.

Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster (47, 48).

In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.

In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality (48, 49).

Additionally, no withdrawal effects were reported in either of the above studies.

Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal (50).

In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1–5 mg 30–60 minutes before bed.

Start with a low dose to assess your tolerance and then increase it slowly as needed. Since melatonin may alter brain chemistry, it’s advised that you check with a healthcare provider before use.

You should also speak with them if you’re thinking about using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied.

Shop for melatonin supplements online.

SUMMARY

A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1–5 mg around 30–60 minutes before heading to bed.

Several supplements can induce relaxation and help you sleep, including:

  • Ginkgo biloba: A natural herb with many benefits, it may aid sleep, relaxation, and stress reduction, but the evidence is limited. Take 250 mg 30–60 minutes before bed (51).
  • Glycine: A few studies show that taking 3 grams of the amino acid glycine can improve sleep quality (52, 53, 54).
  • Valerian root: Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed (55, 56, 57).
  • Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality (58, 59, 60).
  • L-theanine: An amino acid, L-theanine can improve relaxation and sleep. Take 100–200 mg before bed (61, 62).
  • Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80–160 mg containing 25–46% linalool (63, 64, 65, 66, 67, 68, 69).

Make sure to only try these supplements one at a time. While they’re not a magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies.

SUMMARY

Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.

Having a couple of drinks at night can negatively affect your sleep and hormones.

Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns (70, 71).

It also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm (72, 73, 74, 75).

Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions (76).

SUMMARY

Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.

Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.

These factors include temperature, noise, external lights, and furniture arrangement (77).

Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues (78, 79, 80).

In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished (81).

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.

SUMMARY

Optimize your bedroom environment by eliminating external light and noise to get better sleep.

Body and bedroom temperature can also profoundly affect sleep quality.

As you may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm.

One study found that bedroom temperature affected sleep quality more than external noise (77).

Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness (82, 83, 84, 85, 86, 87).

Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.

SUMMARY

Test different temperatures to find out which is most comfortable for you. Around 70°F (20°C) is best for most people.

Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin (88, 89, 90, 91, 92).

That said, the quality and type of your late-night snack may play a role as well.

In one study, a high carb meal eaten 4 hours before bed helped people fall asleep faster (93).

Interestingly, one study discovered that a low carb diet also improved sleep, indicating that carbs aren’t always necessary, especially if you’re used to a low carb diet (94).

SUMMARY

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.

Many people have a pre-sleep routine that helps them relax.

Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia (95, 96, 97).

In one study, a relaxing massage improved sleep quality in people who were ill (98).

Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.

Try out different methods and find what works best for you.

SUMMARY

Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.

A relaxing bath or shower is another popular way to sleep better.

Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster (99, 100, 101, 102, 103).

In one study, taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep (100).

Alternatively, if you don’t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep (102, 103).

SUMMARY

A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.

An underlying health condition may be the cause of your sleep problems.

One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping (104, 105).

This condition may be more common than you think. One review claimed that 24% of men and 9% of women have sleep apnea (106).

Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep/wake disorders, which are common in shift workers (107, 108).

If you’ve always struggled with sleep, it may be wise to consult your healthcare provider.

SUMMARY

There are many common conditions that can cause poor sleep, including sleep apnea. See a healthcare provider if poor sleep is a consistent problem in your life.

Some people wonder why they always sleep better in a hotel.

Apart from the relaxing environment, bed quality can also affect sleep (109, 110).

One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improved sleep quality by 60% (111).

Other studies point out that new bedding can enhance sleep. Additionally, poor quality bedding can lead to increased lower back pain (112, 113).

The best mattress and bedding are extremely subjective. If you’re upgrading your bedding, base your choice on personal preference (113, 114, 115, 116, 117).

It’s recommended that you upgrade your bedding at least every 5–8 years.

If you haven’t replaced your mattress or bedding for several years, this can be a very quick — although possibly expensive — fix (112).

Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow and mattress recommendations.

SUMMARY

Your bed, mattress, and pillow can greatly affect sleep quality and joint or back pain. Try to buy a high quality bedding — including a mattress — every 5–8 years.

Exercise is one of the best science-backed ways to improve your sleep and health.

It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia (118, 119, 120, 121, 122).

One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night (121).

In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18% (123).

Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems.

This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.

However, some studies show no negative effects, so it clearly depends on the individual (124, 125, 126).

SUMMARY

Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.

Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy (127, 128).

Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.

Although hydration is vital for your health, it’s wise to reduce your fluid intake in the late evening.

Try to not drink any fluids 1–2 hours before going to bed.

You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.

SUMMARY

Reduce fluid intake in the late evening and try to use the bathroom right before bed.

Sleep plays a key role in your health.

One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults (129).

Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes (130, 131, 132).

If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.

20 things to do before going to bed

Eat cottage cheese, make a to-do list, put down the phone - we tell you how to improve your sleep and spend the night with health benefits.

1. Understand that sleep should be regular

Night can be the best time to “clean up” your body: during sleep, all processes in the body are streamlined, including the use and storage of energy received from food. In fact, the success of the diet largely depends on just two hormones - leptin and ghrelin, they are your superhero and supervillain. The first helps to maintain a diet and regulate appetite, and the second stimulates the feeling of hunger. During sleep, leptin levels increase and ghrelin levels decrease, so if you are watching your weight, normal sleep is one of the main conditions. nine0003

2. Have a cup of tea

Before going to bed, it is especially useful to drink herbal tea - mint, with chamomile, lavender, oregano or hibiscus. These drinks do not contain caffeine and have a mild sedative effect.

Tea with mint or lemon balm perfectly copes with a false feeling of hunger - especially in those cases when you just want to eat out of boredom.

3. Eat some meat

Most meats contain tryptophan, an amino acid that improves sleep quality. At least a quarter of a gram of this amino acid is found, for example, in a chicken leg or 100 grams of a turkey, and even this amount increases the duration of deep sleep. And seven hours of normal sleep, in turn, restore the body after a hard day. However, it should be remembered that you need to have dinner two to three hours before bedtime. nine0023

4. Eat cottage cheese

Hunger often causes insomnia, and if you go to bed without dinner, then breakfast is likely to be too heavy. Therefore, do not refuse food in the evening, just opt ​​for easy-to-digest protein foods. A small amount of cottage cheese or boiled eggs are great options.

Read also: Why you can eat at night

Alexander Kalinkin

somnologist

- It is not recommended to overeat or undereat at night, because eating too much or not enough will impair the quality of sleep. Of course, smoking and alcohol are excluded. If there are problems with sleep, many turn to alcohol to sleep better. Indeed, the process of falling asleep may be better on the background of alcohol, but when metabolism (that is, the process of processing alcohol) ends, a person usually wakes up. And it happens in the middle of the night. This does not mean that a person cannot take alcohol if they have trouble sleeping, but the doses should be small. If you use alcohol to improve the quality of your sleep, it leads to two complications: chronic alcoholism and chronic insomnia. nine0003

5. Start developing evening habits

By doing the same thing every night a couple of hours before bedtime, you can learn to fall asleep faster and easier. It is not so important what exactly you will do: write down thoughts about the past day in a diary, eat a certain amount of cottage cheese or read. Over time, the brain will begin to associate these activities with sleep and prepare in advance for rest.

6. Get rid of constant snacking

Snacking during the day can be more harmful than just large meals. Fruits and energy bars are actually not so harmless if you find it difficult to stop yourself and pause between meals. Therefore, it is important to remember that it is better to eat more, but not break the diet with snacks.

7. Use the opportunity to practice at home

To train before going to bed, it’s not at all necessary to get dressed and run to the gym - you can use your own body weight as a simulator. Push-ups, pull-ups, squats - these simple exercises involve different muscle groups and promote weight loss during sleep. nine0003

Alexander Kalinkin

somnologist

- If a person is having trouble sleeping, it is not recommended to do vigorous exercise less than four hours before bedtime, because it promotes a higher metabolism, an increase in temperature and, consequently, a deterioration in the quality of sleep. But any relaxing physical activity, from yoga to regular exercise, will improve the quality of sleep. Nevertheless, a person must learn such a technique so that he can easily relax, because many, having come home, experience anxiety and stress from work, traveling in transport. If a person knows how to renounce everything, this is a plus for him. nine0003

8. Make time for resistance training

Resistance training is especially effective before bed as it helps to optimize weight. According to one study, within 16 hours after such a workout, the metabolic rate is higher than usual.

9. Relax

Scolding yourself for insomnia and counting how many hours you have left to sleep is useless, and it can only do harm. Set aside everything and forget about problems, so that the very awareness of the opportunity to relax already helps to relax. Normal healthy sleep is possible only if you do not worry too much about it. nine0003

10. Follow the 20 minute rule

It's very simple: if you can't fall asleep 20 minutes after getting into bed, it's better to get up, get out of the bedroom and do something not too exciting. Start reading a big and boring book or watch golf - most likely, very soon the body will give a signal that it is ready to try to sleep again.

11. Make a to-do list

Although many try to keep in mind everything that needs to be done in the coming days, thoughts about upcoming business can distract from sleep. Try to write down your plans in the evening to the smallest detail - the next day will seem more orderly, and it will become much easier to fall asleep. nine0003

12. Create a comfortable temperature in the bedroom

Even when you really want to stay warm as long as possible, it is better to overpower yourself and at least open the window in the bedroom. You shouldn't be too cold, but the cool air, even in your sleep, will make the so-called brown fat, a tissue that consumes energy, work. Fat cells try to warm the body, thereby burning the calories consumed during the day.

Also read: 14 Ways to Sleep Better and Live Better

Alexander Kalinkin

somnologist

- There is an optimal temperature - about + 20 ... 22 degrees, when a person feels comfortable during sleep. When the temperature rises and falls, the quality of sleep will naturally decrease, so this factor should be taken into account in the same way as air humidity. This is of great importance, since for many people the quality of sleep deteriorates in the autumn-winter period, when the central heating is turned on and the air humidity in the room drops sharply. nine0003

13. Take a bath or shower

A sharp drop in body temperature contributes to better falling asleep, which is why it is useful to take a warm or even hot shower or bath before going to bed. When you cool down, you can fall asleep faster, and your sleep will become deeper and longer.

14. Turn off all lights

Studies show that the included light not only interferes with sleep, but also affects weight. According to scientists, the darker the room in which you sleep, the more likely you are to maintain a normal weight. nine0003

15. Add carbohydrates to your diet before bed

Carbohydrates are not always bad for the figure: if you eat a small amount of carbohydrate-containing foods (apples, berries, quinoa, whole grain bread), you can more easily lose weight. The main thing in this case is not to get carried away and not include carbohydrates in the diet all the time.

16. Find your sleeping position

We spend a significant part of our lives sleeping, but for it to be effective, you need to choose your posture. Observe what position you sleep best in, and then choose your pillow and mattress based on that. Their different sizes, shape and thickness will help get rid of discomfort and pain after sleep. nine0003

See also: What positions can you sleep in and what better not to sleep in

17. Put the phone away

The more gadgets that distract you from sleep in the evening, the more difficult it will be to rest and recover at night. It's not easy, but it's better to send the last messages at least an hour before bedtime, and then leave your smartphone or tablet on the bedside table or even in another room.

Alexander Kalinkin

somnologist

- It is believed that you should not use any gadgets before going to bed, because the light that the screen emits disrupts the production of melatonin. When melatonin was discovered, it was called the "sleep hormone", but in fact it is a hormone of the night: it lets all organs of the human body know that the night has really come. Therefore, if a person uses any lighting device - a bright room light, a bright TV, a smartphone screen - the quality of sleep may deteriorate. At the same time, negative news on TV is also harmful to sleep, but if a person watches a relaxing movie, some detective without unnecessary emotional upheaval, then this can, on the contrary, improve falling asleep. nine0003

18. Breathe through the nose

Another important detail: nasal breathing not only prevents snoring, but also helps you get enough sleep. Deep breaths allow the body to completely relax and get enough oxygen for proper rest.

19. Plan your meals

Small and nutrient-dense meals throughout the day speed up metabolism and prevent insomnia caused by hunger. Also, if you eat regularly, your appetite stays healthy, so hunger when you wake up is also easy to avoid. nine0003

20. Keep a sleep diary

If you experience constant fatigue, sleep management can play an important role. To know exactly everything about your sleep, write down the number of hours spent in bed and even how much you dozed during the day. Start noticing what could have affected your sleep: coffee, exercise, work - and after a couple of weeks, review the records and draw conclusions.

Subscribe to The Challenger!

  • nine0167

Share

What to do before going to bed? — Vastrik.Club 🤘✖️👩‍💻‍

Briefly : how can you entertain yourself an hour before bedtime, if many advise you to remove the monitor / screen away from the peephole before falling asleep?

Occasionally :
Often in posts related in one way or another to a healthy lifestyle, I come across the idea that an hour before bedtime you need to remove all monitors and screens from yourself. But what then can occupy oneself for a whole hour, especially in conditions when nothing is done in a day and the 25th hour is not enough? I want to learn something new or go through some game avidly for unloading, and not just stick to the ceiling with relaxing music. nine0003

Since I live with my parents, I’m used to tasks from the institute / self-study / games to leave late in the evening or at night: no one bothers, most friends or acquaintances are sleeping, which means there will be no extra notifications, and that’s all spirit.
But it boils down to the fact that I sit in front of the monitor until 2 a.m. reading some article or book in pdf format, turn off the computer and immediately go to bed, that is, there is no question of any hour without screens before going to bed . nine0023 At the same time, there are days when you get wildly tired, and you want to flood your brain with something unloading before going to bed, like memes / YouTube / reading saved posts on Habré / Vastrika or somewhere else.
But after that, in the morning I barely wake up, with tired eyes.

That is, I began to notice that the whole body had a rest during the night, but my eyes were not very good. And even on an alarm clock, it doesn’t always come out to get up. At the same time, if I didn’t sit at the computer before going to bed (I left for the weekend with my girlfriend or friends), I wake up extremely easily, without any alarm clocks. nine0003

But then my apartment was completed, and I suddenly caught myself thinking that even if I move there, and no one will distract me (that is, I can shift my regimen so as not to leave self-study for late hours), I will I will still sit before going to bed at work / self-study / games / memes / YouTube / any other business related to the monitor .

Hence the question arose - how to entertain yourself this hour before going to bed without a monitor, if before this circumstances forced you to spend time before going to bed at the monitor, and now there is a chance to change your habits, in connection with moving to a separate apartment? nine0003

I’m not going to transport any pets with me (I’m not going to walk the dog before going to bed), I don’t want to read fiction yet, but I don’t really perceive technical literature in paper form (more precisely, I perceive it, but for this you need to sit at a table with an open Google, IDE or with a notebook, since I need momentary practice to consolidate the theory).

Learn more