Are you one of those people who struggle to get up in the morning? Do you find that, by the time you finally crawl into bed at night, you're so exhausted that sleep comes easily? If so, poor sleep hygiene may be to blame. Luckily, there are a few things you can do to improve your sleep habits, including establishing a routine for both mornings and evenings. By creating a routine and sticking to it, you'll help your body get into a regular sleep rhythm - and that means better rest for you! Here are Bare Home's best tips to create healthy habits for quality sleep.
Morning Routine 101
Most people are creatures of habit. We like routine and we like things to be predictable. This is especially true when it comes to our morning routine. If you are not a morning person, the thought of starting our day without our usual cup of coffee or breakfast can be unthinkable. But did you know that having a morning routine can be beneficial all day long? Not only will it help you to get things done, but it will also help you to sleep better at night.
The first benefit of having a morning routine is that it can help you to get things done. By having a set time for waking up and getting ready for your day, you are less likely to waste time. You will know exactly what needs to be done and when, and this can help you to get things done more efficiently.
Secondly, a morning routine can help you to sleep better later in the day. This is because by getting up at the same time each day, you are helping to regulate your body’s natural sleep cycle. This means that you will be less likely to find yourself tossing and turning at night, and more likely to drift off into a deep and restful sleep. Here are some suggestions so you can create your perfect morning routine.
Wake Up Early to Enjoy Peace and Quiet
One of the best parts about waking up early is that it allows you to enjoy a few moments of peace before the hustle and bustle of the day gets underway. Whether you take a few moments to meditate, read, or simply enjoy the silence, this time can help you to start your day feeling grounded and centered. In addition, waking up early can also help you to get a jump on your day and get more done before lunchtime. If you're looking to improve your morning routine, consider setting your alarm clock a little earlier and savoring the morning hours.Drink a Large Glass of Water to Hydrate and Boost Your Energy
We all know that water is essential for our health, but did you know that drinking a large glass of water as soon as you wake up can do wonders for your energy levels? That’s right – by starting your day with a big glass of H2O, you’ll be hydrating your body and giving it the boost it needs to power through your morning. Not only will you feel more awake and alert, but you’ll also be better able to focus on the tasks at hand. Plus, drinking water in the morning is a great way to jumpstart your metabolism and help your body burn calories more efficiently throughout the day.Exercise for at Least 30 Minutes to Get Your Blood Flowing
Getting up and moving around first thing in the morning does more than just wake you up – it gets your heart rate and your core body temperature up, both of which are essential for optimal physical performance. A little morning exercise also helps to increase alertness and improve focus, two things that can be very helpful as you start your day. And of course, physical activity is a great way to reduce stress and improve overall mental health. So, if you’re looking for a way to boost your energy levels and productivity, make sure to add some morning exercise to your routine. Just a few minutes of movement can make a big difference in how you feel all day long.
Eat a Healthy Breakfast for Sustained Energy All Day
Breakfast provides your body with the energy it needs to start the day, and it also helps to jumpstart your metabolism. Studies have shown that people who eat breakfast are more likely to maintain a healthy weight than those who skip breakfast. There are a lot of different ways to make sure you're eating a healthy breakfast. First, try to include protein in your breakfast. Protein helps to keep you feeling full longer, so you're less likely to reach for unhealthy snacks later in the day.
Second, make sure to include complex carbohydrates like whole grains. These will give you sustained energy throughout the day, as opposed to simple carbohydrates like sugary cereals, which will cause you to crash later. And finally, don't forget to include a serving of fruit or vegetables. This will give you essential nutrients and fiber, which are both important for good health.Take Time to Relax and Set Goals for the Day Ahead
It's important to take some time for yourself every day to relax and reflect on your goals. This can help you stay focused and motivated and prevent you from getting overwhelmed. There are a few simple ways to incorporate this into your morning routine. First, set aside 10-15 minutes each morning for Quiet Time. During this time, you can meditate, do some deep breathing exercises, or just sit in silence and clear your mind.
Second, take a few moments each morning to write down your goals for the day. What do you want to accomplish? What steps do you need to take to get there? Taking a few minutes to visualize your goals will help you stay on track throughout the day. More than just making a to do list, this process will help you go about your day with intention.
And don't forget to schedule a few extra moments of fun! Whether it's reading your favorite book, going for a walk, or taking a yoga class, make sure to do something that makes you happy and helps you unwind. By taking care of yourself both mentally and physically, you'll be better prepared to handle whatever comes your way during the day.
Nightly Routine 101
A nightly routine before bed can help improve the quality of your sleep. When you have a routine, your body's circadian rhythm knows when it is time to wind down and prepare for sleep. This helps to reduce the amount of time it takes to fall asleep and can also help you to sleep more soundly throughout the night. Getting enough healthy sleep is vital for maintaining energy levels, focus, and concentration throughout the day.
A good nightly bedtime routine might include things like taking a warm bath, reading a book, or writing in a journal. Taking some time for yourself before bed can also help to reduce stress and anxiety, which can further improve your sleep quality. So, if you're looking for ways to get a better night's rest, read on to determine the best pre-bedtime ritual for you.Establish a Bedtime and Stick to it Every Night
According to the National Sleep Foundation, most adults need between 7 and 8 hours of sleep per night. However, many people struggle to get enough rest on a regular basis. One way to promote healthy sleep habits is to establish a bedtime and stick to it every night. This helps to train your body to wind down at the same time each evening, making it easier to fall asleep.Don't Use Electronics in Bed
It's no secret that spending too much time staring at screens can be bad for your eyesight. But did you know that using electronics in bed can also disrupt your sleep? The blue light emitted by screens interferes with the production of melatonin, the hormone that helps regulate our sleep cycles. To get the most out of your sleep, it's important to give yourself at least 30 minutes of screen-free time before bed. This will help your body to wind down and prepare for sleep. In addition, disconnecting from electronic devices will give you a chance to relax and unwind without distractions.Create an Environment that Promotes Relaxation
There are a few simple steps you can take to transform your bedroom into a haven of relaxation. First, make sure the room is dark enough to signal to your brain that it is time to sleep. If light is leaking in from outside, invest in some heavy curtains or blackout shades. You should also keep the temperature in the room cool and comfortable - not too hot or too cold. Finally, create a peaceful atmosphere by eliminating any sources of noise and clutter.Stretch or Breathe Deeply Before Getting into Bed
Stretching or deep breathing before getting into bed can be extremely beneficial. Stretching helps to loosen up the muscles and prepare them for sleep, while deep breathing exercises help to calm the mind and promote relaxation. Both activities can help to improve sleep quality and quantity, and they can also help to reduce stress levels. In addition, stretching and deep breathing can help to improve circulation and increase oxygenation of the blood. Try mindfulness meditation or progressive muscle relaxation techniques to get started.Create a Relaxing Bedtime Ritual
Reading is a great option for a bedtime ritual because it allows you to focus on something other than the day's activities and worries. It can help you to relax and escape into another world for a little while. Taking a hot bath is another great option for a bedtime ritual. The warm water can help to relax your muscles and calm your mind. It is important to find an activity that works for you and that you enjoy so that your bedtime ritual becomes something that you look forward to each night.Drink Chamomile Tea or Take a Magnesium Supplement
Most people have experienced the occasional sleepless night. Whether it's due to stress, anxiety, or simply an overactive mind, sometimes it can be hard to drift off into a peaceful slumber. However, there are a few natural remedies that can help you get a good night's sleep. Chamomile tea has been shown to reduce stress and promote relaxation, making it an ideal bedtime beverage. Magnesium is another option for those seeking a better night's sleep. This mineral has calming properties that can help to ease anxiety and promote muscle relaxation. Just be sure to consult with your doctor before taking any supplements.Avoid Caffeine and Alcohol Before Bed
Caffeine and alcohol are two of the main culprits when it comes to disrupting your sleep cycle. Caffeine is a stimulant that can keep you feeling awake and energetic for hours after you consume it. And while a glass of wine may help you relax in the short term, alcohol prevents you from achieving deep, restorative sleep. So, if you're looking to get a good night's rest, avoid caffeine and alcohol before bed. Stick to decaffeinated tea or warm milk instead.
Now that you understand the importance of morning and evening routines for sleep hygiene and wellness, it’s time to put them into practice. Start by picking one or two tips from this article to focus on, and gradually add more as you get used to them. Soon enough, you’ll be sleeping like a baby! What are your favorite tips for establishing healthy morning and evening routines?