Do you want to know what Things To Do Before You Sleep At Night? Then in today’s post, I will tell you the Things To Do Before You Sleep At Night?
Humans have to sleep to overcome their fatigue and almost all human beings sleep for at least 6 to 8 hours in 24 hours, and before sleeping we should do some such things so that we get good sleep and our health is good.
If you want to lead a healthy, happiness and productive life, you shall consider your routine in the evening, to make sure you get a sound sleep at night. If not, in the long run, your health, happiness, and productivity will minimize with every passing day.
According to author Matthew Walker in his book, “Why we sleep” says,
“Routinely sleeping less than 7 hours a night demolishes your immune system, more than doubling your risk of cancer.”
Surprisingly there is no rocket science in fixing your evening routine to get better sleep at night and start your day with a fresh breeze.
Before Sleeping Things to do at Night
Below are tips on things to do before you sleep at night, to make your sleep more sound and days more fresh plus productive.
Have a bath:
If you want to sleep faster and have a relaxing sleep through the night, a hot bath is recommended. Taking a hot bath almost one hour before going to bed helps people fall asleep more quickly.
We should eat food 2 hours before bedtime, and 10 minutes before sleeping we should wash our face properly and sleep after brushing our teeth.
Why hot water?
The hot water do is change the actual temperature of your body so that you go to bed at a lower temperature.
You can also add, Epsom salt, lavender essential oil, and Pink Himalayan sea salt to your bathtub.
Take a gentle massage:
We all are stressed out somewhere. Stress negatively affects our sleep. It is advised to get a gentle massage before sleep as massage minimizes the stress by decreasing cortisol and increasing serotonin and dopamine.
Cortisol is a stress hormone and dopamine are the neurotransmitters that help to stabilize mood. Taking a half-hour massage gives relief from daily stress and lets us take a sound sleep.
We all know that eating fish food is very good for our health, read this post to know about the Importance of Fish Oil.
Read a book:
The Sleep Foundation recently revealed that almost 35% of Americans sleep less than 7 hours at night, and 50% of Americans feel sleepy at work. If you cannot sleep immediately when you reach your bed, the other best option is to read a book.
Reading a book for only six minutes can reduce the level of daily stress up to 68 percent. It has been concluded that reading a book before going to bed is more effective than other de-stressors like drinking tea or listening to music.
Meditation is another way that helps you sleep better. Mediation is a worldwide relaxation technique, it relaxes the body, mind and also prepares the body for the next day while working on inner peace. It releases a sleep hormone known as Melatonin.
A study suggests that meditation before bedtime minimizes insomnia and other sleep troubles by enhancing overall calmness.
Besides getting you a sound sleep meditation at night can also help you in staying more productive, helps to stay more focused, and also helps in working on your relationships.
Cut off-screen time:
One hour before you go to your bed, stop using technology. No more use of social media, watching NetFlix or reading emails. Using technology before going to bed seems normal and relaxing, but it can cause major problems for your sleep.
I sleep at least 8 hours in 24 hours, Tell us by commenting how many hours you sleep I hope you liked this post. Please share it with your friends. Thanks