Best Things To Do Before Sleeping - Medicalsworld
Best Things to do before Sleeping

Best Things To Do Before Sleeping

Best Things To Do Before Sleeping

In the hectic world we live in, it can be difficult to escape the stress and technology that keep us busy at any time of the day. Despite all the changes in lifestyle and technology over the past 20 years, Best things to do before sleeping is still the challenge for most of us. However, need for quality sleep has remained constant.

Best Things To Do Before Sleeping
Good Sleep

If you want to sleep well and enjoy a productive morning, here are some of the best things to do before you sign up for the night.

Focus on Quality Sleep.

As a result, it is extremely valuable to focus on quality sleep. You could plan on eight hours of sleep for yourself, but if you go to bed after drinking two cups of coffee, you will almost certainly sleep worse than someone who doesn’t.

Although more subtle than a cup of coffee, not relaxing and taking the right steps before bed to get a deep sleep can be just as harmful. On the other hand, if you can go to bed and sleep well every night, you will wake up rested even if you have fewer hours.

My Own Struggle

If it is a struggle for me to be productive in the morning, it is a real struggle for me to be productive in the late hours of the night. It can often be very, very difficult to relax enough to sleep better and have a better morning.

So many nights I do the following two boring things.

  • Watch a lot of TV, including the local news at eleven o’clock
  • Mindlessly scroll through my phone until the battery is empty

If you just stare at screens, especially in the hours before bed, you will likely turn around for a long time, sleep restlessly, and suffer from a mostly unproductive morning.

Here is the list of best things to do before Sleeping.

Avoid Eating and Drinking at least two Hours before Bed

A physical trainer taught me this rule about fifteen years ago, and I’ve done my best to follow it ever since. I’m not sure he was 100 percent right. Perhaps there are some foods and drinks that you can eat right before bed that won’t bother you or affect your sleep significantly.

(Alcohol is definitely not one of those things, however.)

However, I have always found it very useful not to eat or drink anything (other than water, of course) in the last two hours of the day before bed. It makes sense because when you are sedentary at night, all of the calories and fats you consume simply sit in your body while you sleep.

Many types of sugar before bed have been shown to affect the quality of your sleep. The same applies to coffee, alcohol and foods with a high fat content.

And I absolutely felt it on those rare days when I had dinner too late and had to go to bed at an earlier hour. It’s harder to fall asleep and you often feel gross all over the place. It is something you want to endure as little as possible.

Do not eat fat or alcohol before bed.

Instead of eating / drinking these things, try to plan your meals so that you can eat well before you go to bed. It will help you sleep better and stay healthier.

Remaining hydrated.

Make sure you have had plenty of fluids throughout the day so that you are hydrated. You want to have enough fluids throughout the day to even wake up hydrated.

This will reduce drowsiness, keep your energy levels higher, and actually help you eat less. Well hydrated is one of the best ways to stay healthy with a good weight.

Listen to Ambient Music

In addition to reading in bed, for the past two weeks I’ve also asked Alexa to make ambient music so I can hear it.

Best Things To Do Before Sleeping
Listen Songs

Like reading, music has a way of calming your mind and body before you fall asleep, and ambient music in particular, especially by artists like Moby and Broken Social Scene, can put you in a calming state of mind.

I had an Alexa installed in my bedroom a few months ago and experimented with different types of music so that it could be played both when I was getting ready for bed at night and when I was actually in bed.

Ambient music is great and very calming, as is the right music from movie and TV soundtracks. Right now I’m in love with the scores for The Shawshank Redemption, La La Land, Stranger Things, and Twin Peaks, to name a few.

The key is to experiment with different artists and types of music to see what will calm you down late at night.

You don’t want to play music that makes your heart beat faster. You don’t want to wear something that will definitely keep you awake. Find something that will calm you down and fill you with joy in those precious minutes before you go to sleep.

Turn off the screens at least an hour before bed

Doing this will work wonders for your sleep. I know so many people who watch TV and scroll their phones until they decide to put their head against the pillow and go to bed. This is not good.

Even worse are the people who let their TVs drone for hours while they sleep. This action often interrupts your sleep and wakes you light-headed.

Just think anything I need from these screens I can get tomorrow, I can surely get tomorrow. I don’t need them before bed.

And you not too. It doesn’t seem like much, but I’m telling you that just an hour of time at the end of your day with no screens will do wonders for your sleep and your sanity in general.

We spend too much time in front of screens. Forcing yourself to do without them late at night will help you in the long run.

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Read for at least ten minutes

What did I do late at night instead of watching the local news? I started reading more. I installed a tiny night light next to my bed a few weeks ago, and now I have at least two or three books within easy reach in the dresser drawer.

Best Things To Do Before Sleeping
Read Books at Night

I love reading in the morning, but I especially love reading at night because it completely relaxes my mind.

I feel calm and centered, and even better, the more I read, the more tired I end up feeling. Sometimes I can read for 30 minutes or more, and some evenings I can only get ten to fifteen minutes before it’s time to say goodnight.

To get started, you should read ten minutes and make sure it is a physical book, not an e-book. Hold this real book in your hands and read a few pages each night instead of mindlessly looking at the news.

You will feel better and sleep better in the days to come.

Meditate

Something I want to do more of in the future, both mornings and evenings, is meditate more. Actually, I’d like to try doing this on the bed with the ambient music playing nearby and no extraneous noise from TV screens or phones.

Best Things To Do Before Sleeping
Meditation

The thing about meditation is that it instantly calms you down and gives you a better night’s sleep. Anything that allows you to keep your mind from running the way it always seems to race these days, and instead keep your focus on your breathing, heartbeat, and anything that makes you healthy.

Meditation has the power to work wonders in all aspects of your life, and that certainly goes towards your sleep.

I’m going to look at a meditation program that works, and so should you! In addition to all of the helpful ways we can get a good night’s sleep, meditation should never be ignored.

Take a Warm Bath

This is probably one of the best things to do before Sleeping. Over the past few weeks I’ve started taking a warm bath at night before bed more and more. Baths have always been quite a struggle for me because I’m so tall, but eventually I figured out how to position myself to make baths perfectly comfortable and oh so relaxing.

For the first ten minutes, I let the tub fill with warm (not hot!) Water and keep my eyes closed while I try to relax. Sometimes I use bubbles and sometimes I don’t. The most important thing is to feel relaxed and enjoy the bath.

Do you know what makes a bath even better? If you also play ambient music in the room. You want wordless music that won’t swallow the words you read on the page, and I’m telling you that all three – music, books, and warm water – have a sense of peace that cannot be matched anywhere else.

Just don’t bring a phone in the bathtub as it will defeat the whole purpose of keeping you calm and centered.

Again, you’ll want to turn off all of your screens for the last two hours before bed, and when you have that tiny screen in front of you in the bathroom, you’re doing no favors.

Try to go to bed at the same time each night

This is also one of the best strategy to get a good night’s sleep. You can do whatever is recommended – read a little, write in a journal, listen to ambient music, take a warm bath – but none of these things will have much of an impact on you if you go to sleep a different time each night .

You want to do everything in your power to wake up and go to sleep at the same time each day. As your body gets used to this rhythm after a few weeks, you will sleep better, not wake up all night, not suddenly open your eyes at five in the morning and twist and turn before you have to get ready for work.

That doesn’t mean you have to go to bed at the same minute every night. It doesn’t have to be that strict. Nobody can really follow such a rigid schedule. Just try to get half an hour of sleep every night. If it’s around 11:30 a.m., 11:15 a.m. and 11:45 a.m. will also work.

However, if you aim for 11:30 a.m. every night, don’t suddenly go to bed at 12:15 p.m. and then go to bed at 10:45 a.m. the next.

Try to keep it on within the same half hour if you can.

The point of all of this is to get a better sleep for a more productive morning, and getting your body used to going to bed at the same time each night will work wonders for you in the long run.

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Turn off all the lights

Turning off lights means every single one of them. This of course also includes the television. This includes all lights in the bedroom, bathroom or hallway. This also includes the weakest night light in the corner of the room.

You want to turn everything off and make your bedroom as dark as possible. Even the tiniest bit of light from something clear in the room could make you hard to fall asleep. When you turn off all the lights you are telling the world that you are ready for the day and it’s time to say good night.

Even with your eyes closed, your eyes will still see dim light up close. So do everything you can to eliminate all light sources.

Sure, your bedroom may have lights that you can’t turn off for some reason. You may have to awkwardly reach behind something large to unplug the source every night and that may not be fun. It doesn’t have to be perfect, but if you want to sleep better, make your bedroom as dark as possible.

Do what works best for you

It is recommended to try all the best things to do before sleeping, but you could definitely try doing some of them. And try again later in the week!

I would say the best thing to try your first night is to turn off all screens an hour before bed, not to eat or drink anything but water for two hours before bed, to take a warm bath, and to sleep for at least ten minutes read.

And when you go to bed make sure to turn off all lights before you go to sleep. These five steps are an excellent place to start, but over the coming weeks you can also try listening to ambient music, practicing meditation, writing in a journal, and going to bed at the same time each night.

Sleeping well is so important these days to be more productive tomorrow. 

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