How to Get a Good Night’s Rest

Getting adequate, high-quality sleep is essential for health, focus, and emotional wellbeing. However, many people struggle to wind down at night and get the restorative rest they need. Follow these tips to build habits for better sleep:

Stick to a Schedule

Going to bed and waking up at consistent times programs your circadian rhythm for optimal sleep. Keep weekends within 1-2 hours of your weekday schedule.

Limit Screens

Avoid screens at least 1 hour before bedtime. The blue light emitted disrupts natural melatonin production. Read a book or listen to soothing music to unwind instead.

Create a Relaxing Routine

Take time to relax and let go of the day’s tensions. Light a candle, take a bath, practice gentle yoga, or meditate to get into a calm state before bed.

Make the Room Inviting

Keep your bedroom cool, quiet and dark for ideal sleep conditions. Use blackout curtains, a fan, comfy mattress, and soft, breathable bedding to create a sanctuary-like vibe.

Write Worries Down

If anxious thoughts keep you up, write them down and tell yourself you’ll tackle them tomorrow. Clearing your mind for rest is key.

Avoid Caffeine at Night

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Stop caffeine intake at least 6 hours before bedtime. The stimulant can disrupt falling asleep and sleep quality even when metabolized.

Set Devices to Night Mode

Night mode filters out sleep-disrupting blue light wavelengths. Enable this on devices and use low-wattage bulbs to suppress stimulation.

Relax Muscles and Focus on Breathing

If you wake up in the night, tense and relax muscle groups to release physical tension. Deep breathing also promotes the relaxation response.

Make sleep a priority by adopting key habits in your pre-bedtime winding down routine. With consistency, you’ll notice better quality rest and increased energy. Sweet dreams!

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