Sleep Like A Pro: The Magic Of A Consistent Bedtime Routine

Did you consider starting a bedtime routine to get better sleep? Your Health Score will thank you for being consistent. Still, there are nights when you’re lying in bed, wide awake, unable to drift off.

If you do struggle with sleep, a nighttime routine may be the one way that you can trick your brain every night. After a while, your entire body will know that it’s time to sleep once you start your routine. 

These routines could seem silly to some. Why would they help if your brain works overtime the moment you close your eyes? It doesn’t even give you a moment to relax because the day keeps replaying in your head. 

What could I have done differently? Did you hear the way that person talked to me today? I should’ve said something smarter, how could I have been so stupid? 

Most people can relate to your struggles. But your health is declining. Even if you don’t feel it right now, but your overall health depends on your sleep schedule. The good thing is that Rolla motivates you to keep up those healthy habits, but the first steps are yours to take.

For example, a very good bedtime routine could be your step into a healthier lifestyle. 

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1. Tackle morning tasks the night before

Some of us stay awake thinking about the things we have to do in the morning because they seem to be quite important at that particular time. This will keep you up at night for no valid reason. 

To avoid that, a consistent bedtime routine should include the preparations for the next day. Lay out your clothes, prepare lunch for work, put all the necessary things in one place and see what you can make easier for yourself. 

Future you will be grateful—and you’ll sleep better.

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2. Take a hot bath

Sounds boring, right? You thought I’d hit you with some magic spell that would turn your entire life upside down. But, no. It’s simpler than that. 

Studies have found that by taking a hot bath before going to bed, it’s mimicking the natural drop in temperature when night falls. Once you get out of the shower, your body feels the drop in temperature and it triggers the sleepiness. 

The heat from the shower will evaporate, and it’ll send your body into the wonderful land of dreams. 

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3. Limit heavy meals and intense workouts

It’s said that light stretching and a small snack before bed could actually be beneficial. If you choose to have an actual workout and a hefty meal, you’ll only deal with indigestion, huge amounts of energy, and restlessness.

Turning your focus on your body through simple stretching before taking a bath will let your body know that it’s time to relax, and a small snack will keep you from becoming hungry and making yourself get out of bed just for something to eat. 

So, let’s keep things simple, but still make sure that you meet all of your bodies needs when you’re planning your bedtime routine. 

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4. Consider supplements 

At Rolla, we believe in building sustainable, healthy habits, and sleeping pills aren’t one of those habits that we would ever consider a long-term healthy habit. 

Of course, we understand that sometimes that’s your only way to get some shut-eye, but it shouldn’t be your go-to decision. 

Some supplements that you should consider are Magnesium, 5-HTP, Vitamin B12, Melatonin, and Valerian. By doing some extensive research on each of these supplements, you may find that some work better than others for your body, but they’re still a much better option than using chemicals that can alter your sleep patterns in the long run. 

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5. Ditch the screens an hour before bed

How does someone fall asleep without the comfort of the TV or their phone? Well, much easier than you may think. 

Electronic devices emit blue light. It tricks your body into believing that it’s still day by reducing the production of melatonin. This leads to you being less drowsy once night falls, instead of feeling ready for bed. 

Banishing screens like TV, phone, laptop, tablets and such, an hour before you want to fall asleep is crucial. Exchange your screen with a book, journaling, or a conversation. 

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6. Journal and meditate

Talking of journaling, how about you add something new into your habits that will change your life for the better together with your bedtime routine. 

“But I never know what to write about!” 

That’s when you can consider buying a journal with prompts already written into them, or even find prompts online that will guide you through your thoughts. 

Journaling and meditation can help you unwind like nothing else. Meditation brings breath-work into play, makes your mind stop buzzing around. And journaling drives all of your thoughts from the previous day out of your body. 

The burden from the previous day simply disappears. 

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7. Make your bedroom your sanctuary

Just switching your lights off won’t make you fall asleep faster. Instead, you should consider setting the mood and turning your bedroom into your sanctuary. This will be the final part of your bedtime routine. 

This can include all the things that will help you feel like you’re in a safe space. For example, start by decluttering your bedroom each night from the things that just pile up during the day. 

You can also check your bedding, because you can’t expect to sleep good in dirty bedsheets. Place a diffuser with lavender essential oils and make the room as cool as you can handle. 

Not everyone can handle the same amount of cold, but your body sleeps best when you fall asleep in a cold room than in a warm room. It’s your bodies natural response to cold. 

Of course, you can add whatever else you need to make you feel safe and sound in your bedroom. Comfort above everything!

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Conclusion

Your bedtime routine should fit your lifestyle—it doesn’t need to follow strict rules. If it feels like a chore, it won’t stick. Customize it to suit your needs, and make it something you look forward to.

With Rolla, you’ll have tools like the Health Score and streaks to stay accountable, but the steps to a better night’s sleep begin with you. 

Sweet dreams!

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