How to Improve Your Night Routine to Get Better Sleep

June 30, 2020
The restful sleep you get at night clearly affects your day-to-day activities. In this article, discover how to improve your night routine.

Are you looking for ways to improve your night routine?

Getting good rest is essential to enjoy good physical and psychological health. A good night routine benefits your body in many ways. It stabilizes blood pressure, increases performance and intellectual activity, improves memory and concentration, and reduces anxiety and stress.

Thus, getting restful sleep improves our quality of life. However, many people have a hard time falling asleep. The body doesn’t seem tired or your mind runs a thousand miles a minute, as you’re thinking about work or your concerns.

Lack of sleep can become chronic and seriously affect a person’s life. In this regard, it can cause poor performance, bad mood, irritability, and exhaustion. However, you can improve your night routine to get better sleep.

Your bedtime ritual

A woman who can't fall asleep. Improve your night routine to prevent this.
Lack of restful sleep significantly affects your quality of life, reducing your performance and energy.

To go from alertness to deep sleep, you need to go through a transition stage. When you have good transition habits, it’s easier for you to fall asleep. Similarly, if your night routine isn’t appropriate, it can affect your ability to disconnect and rest.

Sometimes, nighttime is the only time you have to check certain accounts, chat with friends, study, clean the house, or get work done for the next day. These habits make you postpone bedtime. Thus, you stay active beyond what’s recommended. All this can affect your ability to fall asleep.

Your body is warning you that it’s tired and wants to sleep, but you aren’t listening. Thus, you find it hard to fall asleep. But this doesn’t mean that you should go to bed very early or that you have to stop doing all the things you do at night.

Simply, it’s important to set a limit on tasks and force yourself to stop at a certain time. From then on, you must dedicate yourself to more relaxed and pleasant activities until you enter a state of relaxation that allows you to fall asleep and enjoy deep sleep throughout the night.

This article may interest you: 9 Natural Ingredients to Get a Good Night’s Sleep

Less light and no electronic devices

A man using his phone in bed.
Some habits, such as working late or exposure to mobile screens, can affect your ability to fall asleep.

To bring your body and, above all, your mind to a state of relaxation that allows you to sleep, it’s necessary to eliminate stimuli at least thirty minutes before bed.

The first thing you need to do is close the curtains and only leave soft lights on. This is because your eyes detect light and send signals to your brain to stay awake.

The light emitted by bright lights, televisions, computers, or mobile phone screens is also detrimental to this transition stage. You should avoid nighttime activities such as chatting, checking social media, or playing on your cell phone.

Likewise, it isn’t advisable to watch television until very late. These are all stimuli to your brain, not only because of the light but also because of the sound they emit. Soft light and silence are the best allies to prepare your brain for rest.

Read on to learn more: 10 Keys to Good Sleep Hygiene

How to improve your night routine

A woman adding olive oil in the salad. This can help improve your night routine
Nighttime eating habits can also affect bedtime.

You can do many other things to improve your night routine and get better sleep. One of them is watching what you eat. Eating very heavy meals at night will force your body to have to work hard to digest food. Naturally, this won’t allow you to get good sleep.

Nevertheless, going to bed hungry isn’t a good idea either. Ideally, you should eat a light but hearty meal, at least an hour before bed.

Also, certain stimulant drinks can also affect your sleep. Experts recommend against drinking coffee, tea, or energy drinks after mid-afternoon.

Another recommendation is to use your bed only to sleep. This is because, when you use the bed for other activities, such as eating, studying, or watching television, your brain establishes a connection between activity and your bed.

Thus, your bed becomes a stimulation factor and, when you lie down, your nervous system is activated. An exception to this is, of course, sex, as it’s a relaxing activity, meaning it’ll help you get better sleep!

  • Miguel Ángel Maroto Serrano. 2007. Dormir bien. Extraído de: http://www.mdurango.org/es-ES/Servicios/Servicios-Sociales/Zaindu/Documentacion/Cuidado_personas_dependientes/t019.pdf
  • Javier Garcés Prieto. Psicosociales.com. Cómo dormir bien. Extraído de: http://www.psicosociales.com/tupuedes/como_dormir_bien.pdf