Table of Contents
- 1- Enjoy Your Coffee and Tea in the Morning (Hint: Not the Evening)
- 2- Stick to the Same Sleep Schedule
- 3- Create a Bedroom that Encourages Sleep
- 4- Try Starting a Pre Bedtime Ritual
- 5- Reevaluate Your Bed
- 6- Relax!
- 7- One thing you should keep by your bed?
- 8- Paint Your Room Blue
- 9- Do You Have a Healthy Sleep Environment?
- 10- Stick to Good Habits for Your Health
Ben Franklin once said, “Early to bed, early to rise makes a man healthy, wealthy, and wise.” But let’s face it, With all of the distractions we face in a modern digital world, even the founding fathers would probably have a tough time sticking to those old-fashioned good habits of sleeping.
Dozing off in the evenings and getting out of bed on those extra-early mornings is just plain hard for a lot of people (we’re pretty sure even Ben Franklin would struggle with late-night Netflix marathons).
However, there is some more up-to-date advice we can give you to make sure your relaxing evenings can turn into refreshed and productive mornings. Here are few habits to start your morning:
1- Enjoy Your Coffee and Tea in the Morning (Hint: Not the Evening)
Oh, caffeine. What would people do without it? The coffee and tea business is booming, and there’s one huge reason why: it gives you the nice pick-me-up you need.
However, be wary of enjoying these beverages during the nighttime hours.
Caffeine is a stimulant and will keep you up way past your bedtime if you aren’t careful. Harvard Medical School recommends avoiding these beverages 4 to 6 hours before bedtime.
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2- Stick to the Same Sleep Schedule
Yes, even on weekends. Falling asleep and waking up each day creates an “internal clock” that can eliminate that Monday morning sleep hangover for good. It doesn’t have to be an exact science, but aim for waking around the same time every day.
3- Create a Bedroom that Encourages Sleep
A chaotic, sloppy or dirty bedroom is not going to create the best environment for getting those much-needed ZZZs. Try to make sure that your sheets are washed weekly (is there anything better than slipping into a warm, freshly laundered bed?) and opt for sheets with a high thread count to add a little bit of luxury to bedtime.
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4- Try Starting a Pre Bedtime Ritual
Humans are creatures of habit, and as such, crave daily rituals. Creating a pre-bedtime ritual encourages us to get into daily sleep habits. This can mean cleaning the room before bed so that it creates a nice atmosphere for slumber, or making the bed every day so that it looks tidy and inviting.
We all know that nice feeling of walking into a clean, warm and welcoming bedroom after a long day. Why not generate this feeling every day? It takes just 5 to 10 minutes of your time and can make a world of difference.
5- Reevaluate Your Bed
If it’s been a few years (or decades) since you’ve invested in new bed frames, mattresses, pillows, duvets, comforters, and sheet sets, it might be time to rethink your current setup. The quality of your bed and mattress, as well as your bedding material, could have a direct impact on the quality of your sleep. Don’t forget: Most mattresses tend to wear out after about ten years, so it might be time for a trip to the home goods store.
Whatever good habits you have that allow you to relax and settle your mind, follow them. Taking a long bath, listening to music and reading are all excellent ways to wind down before bed. However, exercising is an excellent (not to mention healthy) way to relax your body and mind. Just make sure you aren’t breaking a sweat before bed, as this will actually keep you awake.
Also, it might be a good idea to put away the screens. We know it’s tempting to reach for the remote, smartphone, or tablet while in bed. But seriously, the bed is the worst possible place to catch up on your favorite blog, watch TV or stream video.
Going to sleep at night means that you need to wind down both body and mind. If your brain waves are pulsing 100 miles a minute, you aren’t going to give your brain the environment it needs to relax and reflect.
7- One thing you should keep by your bed?
A book. Yes, these things still exist, and as we have said before, establishing a bedtime routine that’s healthy for your mind and body could be just the thing to lull you to sleep. In the same vein, writing in a journal before bed could also help you vent out the frustrations or events of the day so that your mind is relaxed and ready to take on the morning.
8- Paint Your Room Blue
Even if it’s not your favorite color, you might want to consider it. Why? Blue naturally induces a sense of calm. Think about it, blue skies and deep blue seas almost immediately reduce your stress levels.
This is why a lot of hospitals and dentist or doctor’s offices will paint their walls blue to calm patients. There’s no reason why you can’t create this wonderful serene atmosphere in the comfort of your own home (as long as it’s okay with your landlord). You can even play up the blue motif by adding dark and light hues or mixing in complementary colors like deep brown or green.
Also, Read: Sleep Phases And 8 Valuable Tips To Sleep Better
9- Do You Have a Healthy Sleep Environment?
Your bedroom should be dark, quiet and cool: These are the three main components for a sound night’s sleep. Harvard points out that temperatures between 60 to 75 degrees Fahrenheit work best for sleeping, and well-ventilated rooms provide the right about of moisture for a little shut-eye.
10- Stick to Good Habits for Your Health
Like so many things in life, sleep is ultimately tied to the state of your overall health. Eating lighter meals, for instance, will help you feel less weighed-down and sleep better. Exercise, as we mentioned earlier, can also create feel-good hormones that help you fall asleep earlier.
Drinking alcohol in moderation, abstaining from smoking and drinking plenty of water can also have effects on the quality and quantity of your sleep patterns, according to Harvard.
Good mornings start with good habits before bedtime. Make sure your apartment is a fitting environment for some shut-eye and stay healthy to keep those groggy mornings to a minimum.