15 Healthy Things To Do Before Bed To Get A Better Night’s Sleep - Infinite Health Integrative Medicine Center

15 Healthy Things To Do Before Bed To Get A Better Night’s Sleep

Category: Blog

If you spend hours before bed playing video games and eating popcorn or potato chips, it’s time to turn over a new leaf by switching to bedtime rituals that honor and prime your body and mind for good quality sleep.

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Healthy Things to Do for Your Body

Fluff your pillow. 

If you sleep on your side, slip a small pillow between your knees to align your hips. When lying on your back, protect your lower spine with a cushion under your legs.

Dress down.

 Sleeping naked cools your body and reduces the risk of skin infections. If you like more coverage, wear something soft and comfortable.

Take a warm bath.

Your body temperature drops after a soak in the tub, so you can fall asleep more quickly. Add soothing scents like lavender and sandalwood.

Stretch your muscles.

Develop flexibility and increase blood flow with some light stretching. You’ll feel less stiff in the morning.

Adjust the temperature.

A cool head helps you sleep. Try setting the thermostat at 65 degrees. A bedroom that is too hot or cold can make it difficult for your body and may keep you up at night.

Dim the lights. 

Light stimulates your brain while darkness puts your body into sleep mode. Turn off electronic devices at least 2 hours before retiring. Hang blackout curtains or wear an eye mask.

Eat light.

Late-night pizza can give you heartburn, but a small snack staves off hunger until breakfast. Combining foods rich in carbohydrates and proteins will help you feel drowsy.

Floss your teeth.

Flossing removes bacteria that your toothbrush can’t reach. Reduce your risk of tooth decay and gum disease.

Healthy Things to Do for Your Mind

Meditate and pray. 

Calm your thoughts and say your prayers. Spiritual practices give you a sense of purpose and help you manage stress.

Express gratitude.

Count your blessings. Take your mind off your troubles by focusing on the good things in your life, like your family and friends.

Tidy up.

Clutter creates anxiety because you feel crowded and out of control. Spend a few minutes clearing off your nightstand. Hang up your clothes and throw your laundry in the hamper.

Write stuff down. 

Maybe your body is still, but your mind is racing. Make a list of tasks and phone calls for tomorrow so you can forget about them until morning.

Play music.

Lullabies work for adults too. Listen to Brahms and Mozart, or browse around on YouTube for music with binaural waves that claim to regulate your delta waves for deep sleep. It may work for you.

Read something inspiring.

Once you power off your phone and computer, you can settle down with a good book. Savor a classic novel or skim through a collection of uplifting quotes and pictures.

Lighten up. 

Worrying about sleep can keep you up at night. It’s common for adults to underestimate how much they sleep. If you’re tossing and turning, get up for a while to do something boring. If you think you need more help, talk with your doctor about your options.

Quality sleep is imperative as it provides your body with time to heal, as well as increases learning, and stabilizes your emotions. Imagine how it would feel to enjoy deep restful slumbers each night of the week. Create habits that help you to go to bed on time and wake up smiling.

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