Getting better sleep is easy achievable by creating a supportive bedtime routine, changing things up in your bedroom and implementing good sleeping habits. Good sleep is critical for both your body and mind as it repairs our cells and restores our energy levels.
In this article we will explore
- What is a good bedtime routine?
- How can I sleep better at night naturally?
- Which sleep position is best?
- What is the best time to wake up?
What is a good bedtime routine?
In my opinion a good bedtime routine is even more important than a morning routine, because waking up totally restored and refreshed is the absolute best way to start any day.
This 8 step bedtime routine includes some awesome tricks that have helped me sleep better after half a decade of insomnia. You don’t have to implement all of them at once, remember that implementing habits takes some time and the chances of successfully building a habit is higher when you work on 2-3 small habits at a time.
- Last meal 2-4 hours before bedtime
Eating 2-4 hours before bed helps you sleep faster and it also speeds up your body’s recovery process. This is because it allows the cells time to regenerate and do their usual night time magic instead of wasting your energy on digestion.
As we all have different sleep patterns, your ideal dinner time will depend on the time you are (planning on) going to bed.
2. Plan the Next Day
Planning your next day will help you feel more settled and focused, so that you can stay on track and manage your time easily. Creating your to-do list the night before will declutter your brain so that you can be more present and enjoy your evening free-time.
3. Attitude of Gratitude
Every day I am thankful for the things that bring me joy & happiness. Let me tell you this is the easiest way to live a happier life and it doesn’t matter at all how big or small the things you feel grateful for are.
Stepping into the frequency of gratitude is an instant mood booster and therefore a great addition to your bedtime routine.
4. Ban Electronic Devices from Your Bedroom
This doesn’t include your lamp (unless you only want to be surrounded by gorgeous candles). I’m talking about leaving your phone, tablet, TV, computer, etc. out of your bedroom.
There has been research conducted that too much blue light is blocking the build-up of melatonin, also known as ‘the sleep hormone’.
I suggest leaving your devices outside of your bedroom and instead read or meditate before going to bed. It’s important, I find, that there are absolutely no screens for one hour before you go to sleep because blue light interrupts our natural sleep patterns.
On the contrary to blue light though, researchers have found that a certain form of green light is extremely soothing for human brains.
5. Unplug WiFi Overnight
Giving up your WiFi for a little while will allow you to have some peace and quiet time, whilst also reducing radiation and saving minimal electricity.
You also don’t need WiFi to power your devices in the bedroom anymore because you’ve already removed them from there. 🙂
6. No Screen Time 1 Hour Before Bed
I’ve already mentioned how blue light emitted by screens impacts our sleep quality and ability to fall asleep.
Another reason to create some screen-free time is the immense influence of media on our brains. I personally adore action movies and thrillers but I noticed over time that they make me sleep restless. Switching to documentaries or comedy made me sleep deeper and dream much better. Additionally I recommend avoiding overstimulating apps like Instagram or TikTok right before bedtime.
Journaling, meditating or snuggling up under a cozy blanket with a nice cup of tea and sustainable non-toxic candles are calm and great ways to end a day and perfect preparation for a good night’s sleep.
7. Set a consistent bed- and wake up-time
Set a bed- and wake-up time for you to follow everyday, even if it means waking up before dawn and not sleeping in on weekends.
Creating this kind of sleep schedule will lead to you naturally feeling tired at bedtime and also waking up without needing an alarm clock.
When you have decided on a bedtime schedule your evening routine and block the time in your calendar.
8. Sleep with an Open Window
Whereas sleeping with an open window might be a no-brainer to some of us it is actually a no-go for a big part of people I know.
Try sleeping with an open window for one night and you will notice how the increased amount and flow of oxygen affects you when you wake up in the morning.
If you live in the tropics don’t forget your mosquito net!
How can I sleep better at night naturally?
To naturally sleep better at night I can recommend not drinking any alcohol or caffeine in the evening and creating a great sleep environment. Instead you could enjoy a nice hot cup of herbal or fruit tea. Avoid green or black tea as they also contain caffeine.
The next easy step to better sleep is to air your room properly before you go to bed or sleep with an open window. For a deep sleep I can recommend keeping your room as dark as possible with curtains or blinds. If you don’t have any or they don’t black out your room completely having a comfortable organic sleeping mask is also a great way.
Which sleep position is best?
A study found that sleeping on your back is the best position for supporting your spine. Sleeping this way also helps you with aches in the hips and knees.
Don’t worry if you cannot fall asleep on your back. Researchers found that sleeping on your side is actually a good thing for you too. Beware though that sleeping on your right side can increase acid reflux and heartburn so it is recommended to sleep on your left side which is more beneficial for your digestive system and can even help you with snoring.
Spending the last two years sleeping in numerous AirBnBs I can state that having for me the right pillow makes or breaks the deal of a good night’s sleep. Having a comfortable non-toxic pillow that fits your favourite sleeping position and body can ease and prevent headaches and back & neck pain.
What is the best time to wake up?
As you might have already guessed the best time for you to wake up is after you’ve gotten a good amount of sleep which depends on your individual bedtime. Generally it is recommended though to wake up around sunrise or shortly after, as this pattern matches our biological clocks best.
As soon as you get up expose yourself to sunlight or relaxing lights so your body knows it’s time to rise & shine!
In a nutshell, a combination of a peaceful and cozy sleep environment, mindfulness practices and the creation of a bedtime routine will definitely help you sleep better
I hope this article inspired you to find out which routines and times work for you best and your body and will get you the best sleep possible.
With Love from Bali,