Progress Over Perfection: Healthy Bedtime Routine
Most of us understand the importance of a morning routine. In fact, I’ve spent the last several weeks writing about a healthy morning routine. But you can’t have a good morning routine if you don’t have a health bedtime routine. A healthy bedtime routine is not only essential to getting a good night’s sleep, but it is also important in weight loss.
Although sleep is one of the most important factors in creating overall health and has a direct impact on losing weight and weight maintenance, many people don’t put enough thought or emphasis on it. Even missing an hour of sleep can negatively affect your health. Many times poor sleep is related to unhealthy bedtime routines. Here are some important ways to develop a healthy bedtime routine to ensure the best sleep possible.
1. Make sure you bedtime ritual is the same every night and at the same time. Even if night time activities dictate occasionally having to go to bed a a different time, you can still go through your routine even if you have to cut the time down.
2. Prepare your room for sleep. If there is too much light from outside, consider black out curtains which can also help with unwanted light from the sunrise. In addition, sleep experts say, set your thermostat to 65 degrees for the best night sleep. That is because our bodies dip slightly in core temperature in the evening. Turning the thermostat down at night can help regulate your body temperature and signal that it’s time for bed.
3. Start the wind down process two to three hours before bed. Stop working or engaging your mind in strenuous or stressful mental activities that might keep your mind racing when your head hits the pillow. Give your brain a time to rest so when your body is ready, your mind won’t keep you up.
4. Turn off all blue (and white) light two hours before bed. That means no TV, phones, computers etc. In a technology driven society, this might be the hardest habit to break, but it’s essential to healthy sleep quality. Blue and white light (which contains blue light) can make it difficult for you to fall asleep and stay asleep. Instead, of screen time read or listen to a book or podcast. Call a friend or family member.
5. Limit food before bed. Don’t eat a huge meal before bed or go to sleep hungry. Eating a large meal can cause your metabolism to slow down, especially carbs which are harder to digest. Not only can it interrupt your sleep, but it cause unwanted weight gain. Instead, one to two hours before bed, have a light snack and a cup a tea, not alcohol. While alcohol will make you sleepy, it interrupts your sleep cycle and you may find yourself wide awake several hours lager. If you drink alcohol, make sure you drink it 3 hours before bed as not to interrupt your sleep cycle.
