{"id":28451,"date":"2024-02-22T07:00:44","date_gmt":"2024-02-22T12:00:44","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/smart-bedtime-habits-better-sleep-3497"},"modified":"2024-07-22T16:14:45","modified_gmt":"2024-07-22T20:14:45","slug":"smart-bedtime-habits-better-sleep-3497","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/blog-es\/smart-bedtime-habits-better-sleep-3497","title":{"rendered":"12 Smart Bedtime Habits Worth Adopting for A Better Night\u2019s Sleep"},"content":{"rendered":"

\"12Can revamping your routine help you sleep more blissfully? You bet it can!<\/span><\/h2>\n

Caution! This blog post can be habit-forming \u2013 in a good way!<\/p>\n

Experts have chimed in and provided their best tips to help set you up for sleep success and blissful night of sleep. A common thread runs through their tips \u2013 a need for consistency and sleep hygiene.<\/p>\n

If you\u2019ve never heard of sleep hygiene, it\u2019s not about getting clean before bed. The term means addressing all those elements that go into creating an optimized sleep environment for your bedroom. It includes things like temperature (aim for 60 to 67 degrees F) and the importance of darkness and comfort. And they\u2019re worth paying attention to because they may mean the difference between waking up ready to seize the day and feeling drowsy and apathetic.<\/p>\n

Whether you have trouble sleeping<\/a> often or once in a while, or you\u2019re a champion sleeper, these tips are essential reading for all.<\/p>\n

12 best bedtime habits to start tonight<\/h2>\n

1. Keep electronics out of your bedroom<\/strong> for better sleep quality. This is at the top of the list for good reason \u2013 it was a universal rule among our experts. They all agreed that the blue light from tablets, laptops, and smartphones interferes with falling asleep because it suppresses melatonin, an essential hormone for sleep.<\/p>\n

\u201cOn a less scientific note, keeping smartphones and tablets out of your bedroom<\/a> helps you to\u00a0fall asleep\u00a0earlier,\u201d says Leslie Fischer, the Chicago-based founder of SustainableSlumber, \u201cbecause you are not endlessly scrolling or watching \u2018just one more episode\u2019 of a great series on Netflix. Devices can be very stimulating and stimulation is the last thing you need when trying to fall asleep at night.\u201d<\/p>\n

Chris Brantner, a certified sleep coach at SleepZoo suggests turning off your devices at least one hour before bed. Two hours before is better. Put your phone away because the blue light emitted messes with the body\u2019s melatonin production.<\/p>\n

While blue light<\/a> can be managed with awesome applications like\u00a0f.lux, the EMFs (magnetism coming from the phone) still affect you unless your phone is either on airplane\u00a0mode or completely off.<\/p>\n

2. Use blackout blinds in your bedroom<\/strong> to keep unnatural light out. According to Fischer, many people report that sleeping in a totally dark room improves sleep quality<\/a> and makes it easier to fall asleep at night.<\/p>\n

3. Set an alarm for bedtime<\/strong>. Most people set 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

4. Embrace the 1-hour wind down<\/strong>. Giladi asks, \u201cCan you go from waking up groggy straight to high-level math? Absolutely not. So let’s apply that same logic to falling asleep.\u201d Take an hour to prep for bed. In the first 20 minutes, \"12he suggests closing 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’t worry about what to write. Don\u2019t overthink it. Use a stream of thought to download what\u2019s in your brain, allowing you to fall asleep<\/a> with a calm mind.<\/p>\n

The second 20 minutes\u00a0is 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.<\/p>\n

5. Sip banana tea<\/b>. \u201cBananas have something magical in them called magnesium, which helps you shut off like a light,\u201d says Giladi. But you know what has 3 times more magnesium than the sweet? The peel. Don\u2019t\u2019 worry you chomping down on the bitter taste of peels. Instead, boil a chopped banana (including the peel) in boiling water for 10 minutes. Grab the recipe for banana tea<\/a>.<\/p>\n

6. Avoid these 3 taboos<\/strong>. Mat Giladi, a certified personal trainer and entrepreneur from New Jersey, says these are 3 bad habits that need to broken: drinking coffee<\/a> after 2 pm, eating within 3 hours of bedtime and exercising within 3 hours of bedtime. They stimulate the body instead of relaxing it and will cause sleep disturbances.<\/p>\n

\"127. Make sleep a priority for the entire family<\/strong>. Brittany Sherwood, a psychiatric\/mental health nurse practitioner and founder of mentalcalm.net<\/a>, recommends putting sleep at the top of your to-do list for the whole family. Place physical reminders placed around the home on mirrors with bedtime prep messages like the time when kids need to put on their pajamas and a lights-out time. Create a family bedtime routine you can stick to help reduce stress for both parents and kids.<\/p>\n

8. Warm your toes for better sleep<\/strong>. If you tend to have cold feet, try wearing socks to bed<\/a> or putting a warm water bottle near your feet under the covers, advises Sherwood. Icy toes may delay you from falling asleep.<\/p>\n

9. Time your workouts carefully<\/strong>. Better Sleep Council<\/a> suggests you wrap up any vigorous exercise two to three hours prior to bedtime. That\u2019s not to say you can\u2019t do gentle stretches to help relax your mind and body before slipping between the sheets. Health and wellness expert Christa Gurka<\/a>, an orthopedic physical therapist who specializes in Pilates-based, holistic wellness in South Florida does this soothing routine to help boost her own sleep:\"Practice<\/p>\n