Last Updated on January 18, 2021
3. Create a Relaxing Daily Routine before Going to Bed
One of the best sleeping tips you can follow is to create a relaxing daily routine before bedtime. And you must respect it every day so that the mind receives the message that the time to “hang up” and rest is approaching. This will help you fall asleep more calmly and naturally, and at the same time, will provide you with a more effective rest. Thus, you should create a comfortable daily routine of 30 to 60 minutes before going to bed and with activities that convey peace and serenity. And there are several activities that you can do, such as taking a nice hot bath, doing yoga (the benefits of yoga are incredible for the body and mind), listening to music, reading a book, among other calm and relaxing options.
4. Avoid Taking the Stress and Day-To-Day Worries to Bed
If your main objective is to relax before going to bed to sleep to have good sleep hygiene, you must leave aside all the episodes of stress and day-to-day concerns that may affect you. If you do not do this, that is, if you are unable to abstract yourself from the problems/difficulties of everyday life, it is natural that you have many difficulties in sleeping and can even stay awake all night. To counteract this trend, you can write down your main concerns on a paper to empty your head, put more weight on the bed to help you fight insomnia, and even meditate before bedtime. Do everything in your power so that your rest is not compromised.
5. Electronic Devices with Screens? Not at Bedtime!
How to practice good sleep hygiene? Get rid of all electronic devices with a screen at bedtime. And you must do so because these electronic devices emit a blue light that directly interferes with the production of melatonin, and this is the hormone responsible for regulating sleep. In general, the blue light that emits from the screen of a tablet or smartphone, for example, will condition a person’s circadian rhythm. In practice, this means that the body no longer knows when it is the right time to turn off and sleep or when it is time to be awake. There are currently apps to limit screen time that can help you like Freedom for iOS and Off the Grid for Android, among many others. They are all very effective and will help you.
