7 Things to Do Before Bed to Have a Much Better Sleep

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One of the worst feelings out there is when you are lying in bed fully prepared to sleep but you just can’t and it drives you crazy. It is also very exhausting and just not good for your health. But what can you do to have a proper night sleep?

Nexter.org prepared you a list of 7 things that will help you out.

Exercise

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HIIT classes are very good for your heart but they also can help you fall asleep faster and better. “Because you’ve expended more energy during the day, you’ll feel more tired at night,” says Dr. Rosen, a board-certified sleep physician at Penn Medicine. BUT, don’t go to the gym right before bed because it will increase adrenaline levels and it will be much harder to fall asleep.

 

Move up dinner time

If you want to eat something heavy before bed, do it at least 3 hours prior because, “one, the body is working hard to digest the food, and two, if you have a full stomach when you lie down, you’re going to have some reflux. You want your body to have no work to do when you go to bed,” says Dr. Rosen.

 

Create a sleep routine

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A consistent bedtime and wake-up routine is super important to have some quality sleep. “In fact, you’ll get deeper sleep if you allow yourself the same eight hours every night,” Dr. Rosen says. “If your body doesn’t know if it’s supposed to be awake or asleep, it will go into a lighter stage of sleep and you’ll have more arousals.”

 

Avoid screens

Yes, we are sad to hear it too, but no screens near your face if you want to have good sleep. “You’re stimulating the wake centers with the blue light from your electronics,” Dr. Rosen says. It disrupts your body’s biological clock so put down your gadgets at least 30 minutes before bedtime.

 

Use your bed only for sleep

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If you work, study and do pretty much everything in your bed your brain will start associating it with these things. And that’s not good. Leave your bed only to relaxing and sleeping and you’ll see how your sleep gets better and better.

 

No clocks

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Always worrying about how much time you have to sleep actually works against you. You are getting too anxious and don’t sleep well. Don’t look at your alarm clock when you’re trying to fall asleep.

 

Journaling

You can just write everything that’s on your mind or plan everything you need to do tomorrow or what happened to you today. Literally whatever you want. This way these thoughts won’t be cycling through your mind when you go to bed.

Do you do anything from this list?


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7 Things to Do Before Bed to Have a Much Better Sleep
Title
7 Things to Do Before Bed to Have a Much Better Sleep
Description
One of the worst feelings out there is when you are lying in bed fully prepared to sleep but you just can’t and it drives you crazy. It is also very exhausting and just not good for your health. But what can you do to have a proper night sleep? Nexter.org prepared you a list of 7 things that will help you out.
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