{"id":28169,"date":"2024-11-21T10:00:00","date_gmt":"2024-11-21T16:00:00","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/sleephack-april-29-2014"},"modified":"2026-01-12T13:08:52","modified_gmt":"2026-01-12T19:08:52","slug":"sleephack-april-29-2014","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/better-sleep-es\/sleephack-april-29-2014","title":{"rendered":"5 Smart Bedtime Habits To Help You Sleep Better"},"content":{"rendered":"

\"5Want to sleep longer \u2013 and healthier? Time for a bedtime reboot!<\/h2>\n

Sometimes getting a good night\u2019s sleep can feel like a race \u2013 racing to get everything done that needs to get done so we can get to bed at a decent hour. But there\u2019s always one more load of laundry or an email marked urgent or \u2013 fill in your own blank here \u2013 that\u2019s a must-do before light\u2019s out. But the truth is, the path to a good night\u2019s sleep<\/a> is anything but a race. It\u2019s more of a slowing down, a conscious decision to step off the hamster wheel and let the world carry on without us for a few hours. The trouble is, getting to that path is different for everyone.<\/p>\n

When we sacrifice our sleep for those must-do\u2019s we suffer. Without enough time to repair and recharge, our brains and bodies are at risk. Our mind is unable to focus (or relax), which can lead to accidents and, in extreme cases, risk of disease and death. If you\u2019ve been unsuccessfully chasing a good night\u2019s sleep recently, it might be time for a revamp of your pre-bedtime activities.<\/p>\n

Better bedtime routines to start tonight<\/h2>\n

1. Set an alarm for bedtime<\/strong>. Most people\u00a0set an alarm <\/a>to help them get up in the morning but consider doing this in the evening too. A bedtime alarm serves as a reminder to make going to bed earlier a priority.<\/p>\n

2. Ban electronics from your bedroom. <\/strong>This is a universal rule among sleep experts. They agree that blue light from tablets, laptops and smartphones interferes with falling asleep because it suppresses melatonin, an essential hormone for sleep.<\/p>\n

The\u00a0blue light<\/a>\u00a0emitted from screens dramatically decreases melatonin, a major sleep-inducing hormone. Its production is stimulated when we\u2019re exposed to natural light during the day and released when it\u2019s dark. With all the screen time we experience, most of us are chronically melatonin deprived and our sleep suffers as a result.<\/p>\n

To\u00a0improve melatonin<\/a>\u00a0levels, decrease screen time especially in the 90 minutes before bed, and, if you must be exposed to screens and artificial lights later in the evening, wear blue light blocking glasses. They have tremendous benefits in terms of improving melatonin levels, decreasing eye fatigue and improving sleep. Come morning, spend 10-15 minutes outside being exposed to natural light. This will kick start your melatonin production.<\/p>\n

3. Use blackout blinds. <\/strong>Many people report that sleeping in a totally dark room improves\u00a0sleep quality and makes it easier to fall asleep at night. If you sleep with a partner who likes to read (or watch TV) into the wee hours of the night, opt for an eye mask<\/a>. Designs differ greatly from mask to mask \u2013 one size does not fit all. You\u2019ll want one that doesn\u2019t put significant pressure on your eyes. Some are contoured so the mask doesn\u2019t sit directly against the skin. Other sleepers may prefer that, so you\u2019ll have to see what suits you. Some online retailers offer money-back guarantees so you can bed-test a few different types.<\/p>\n

\"54. Avoid the 3 sleep-killer taboos<\/strong>. Drinking coffee<\/a> after 2 pm, eating within 3 hours of bedtime and exercising within 3 hours of bedtime are sleep thieving activities. They stimulate the body instead of relaxing it and may interfere with falling asleep and staying asleep.<\/p>\n

5. Embrace the 1-hour wind down<\/strong>. Can you wake up groggy and jump straight into high-level math? Absolutely not. So let\u2019s apply that same logic to falling asleep. Take an hour to prep for bed. In the first 20 minutes, begin to close out the day by getting ready for tomorrow. One way to do that is journaling to help silence anxious thoughts from the day that may be swirling around in your head.<\/p>\n

Every night, simply fill an entire page with your thoughts. Don\u2019t worry about what to write. Don\u2019t overthink it. Use a stream of thought to download what\u2019s in your brain, allowing you to\u00a0fall asleep<\/a>\u00a0with a calm mind.<\/p>\n

The second 20 minutes is for sleep hygiene. Warm showers are especially good because they calm you and prepare your body for sleep. For the final 20 minutes, just relax. Read a book of fiction or not too taxing non-fiction \u2013 an old fashioned paper one, not on an e-reader. Meditate. Listen to soothing music. Or find your own, unique way to relax. It will pay off!<\/p>\n

Rest well & wake up ready to go!<\/h2>\n

Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n