Night Routine Essentials: How to Create the Perfect Sleeping Routine

If you experience poor sleep, it is essential to identify what causes it and take action because ignoring bad sleep signs can lead to more serious health issues.

01/03/2022

 

 

 

 

Sleeping is essential for our health, and creating a night routine is the key to increase energy and productivity levels. Long working days, exams, parties or everyday stressful situations disturb people’s sleeping schedules and affect their physical and mental health.

If you don’t improve your sleeping habits, it will affect your overall health. For example, insomnia affects people globally; some of its causes include stress, poor sleeping habits, and mental illnesses. Anxiety and depression are the most common health ailments, causing severe sleep problems, so it would help to ask for specialized help.

If you experience poor sleep, it’s essential to identify what causes it and take action. Don’t delay because ignoring bad sleep signs can lead to more serious health issues.

 

 

 

 

 

 

Sleepless nights make you more and more nervous, irritated, sleepy and easily distracted during the day. Sounds like a lot of trouble, right? If you find yourself staring at the ceiling in the middle of the night counting sheep or for some reason you wake up every two hours, it’s time to fix your sleeping problems no matter how difficult it may seem.

Think of it: How many times did you experience sleepless nights? If your answer is “too many,” then it’s time to pay more attention to your sleeping habits. Here are some tips that can help you improve your sleep and eliminate the burden of exhausting nights:

 

 

 

 

Create healthy habits

1. Prepare your bedroom. Preparing your bedroom for the night is the first step to a healthy sleeping routine. If you want a cozy and relaxing atmosphere add decorative elements such as plants, paintings, warm lights and comfy bed sheets. Don’t forget to let some fresh air enter the room every time you prepare to sleep.
2. Avoid scrolling before sleep. Smartphones are everyone’s friends in today’s world. Even if watching a video or checking social media seems an attractive idea, using your phone before sleep really disturbs your cognitive system. The sleep hormone melatonin is suppressed, leading to poor sleep or even insomnia.
3. You can replace scrolling by reading. Remember how your grandmother or mother read you to sleep? Well, reading before bedtime can help you as an adult as well. Books are great tools you can use to improve your nighttime routine. Set the number of pages you want to read before sleep and stick to your goal. How many times did you experience dozing off while reading? It’s a normal response of your brain and body because reading helps you relax your mind. It doesn’t matter if you decide to read two or twenty pages; start doing it, and you will see the instant benefits.

 

 

 

 

Relaxing baths

Just imagine: you get home after a long day of work or school and give yourself a well-deserved relaxing moment. Long bubbling baths are great for your night routine.

Use bath and skincare products, such as body scrubs, bath foam, bath salts, essential oils and scented candles for an improved experience. Listening to some music or your favorite podcast is the best helper for a more relaxing atmosphere.

 

 

 

 

Loungewear clothes are essential

The perfect recipe for a relaxing night and good sleep includes good music, books, relaxing baths, clean bedsheets and most important, comfy pajamas. If you want to choose the best night sweats pajamas, pay attention to:

 

Pajama type – You can choose from many models: t-shirts and sweatpants, nighties, robes, shorts and tank tops, oversized shirts, short or long sleeve sets or rompers. Identify the best fit for you and prepare for a good sleep.

 

Fabrics – Fabric is essential for healthy skin, and choosing qualitative ones can help you avoid sweating, skin irritations or itching. The best materials are cotton, silk, bamboo, wool, linen and flannel. They let your skin breathe while keeping your body temperature at the right level. Avoid synthetic and low-quality fabrics such as polyester or nylon. Make sure to check out Eberjay's best washable silk pajamas collections for more choices.

 

 

 

 

Try Yoga and Meditation

During the day, you deal with difficult situations and hard work. Dealing with a stressful social environment and continually managing all your tasks can affect your sleeping schedule. After a long day of work or school, all you want to do is relax and forget about everything. But this may be difficult if you don’t have a bedtime routine. For example, try to relax by using some relaxing techniques such as Yoga and meditation.

Yoga and meditation help you to reduce stress and anxiety. Yoga combines breathing techniques with various physical postures that help you disconnect from negative thoughts and bad energies and release all the tension acquired during the day.

Whether you want to relax your muscles, get rid of body pain and headaches, control your thoughts or raise your melatonin level, opt for these two techniques. Thirty minutes a day can make you feel great and improve your sleeping.

 

 

 

 

 

 

 

 

Write it Down

Tormenting thoughts about the future can disturb your sleeping schedule, increase anxiety and drop your melatonin level. How many times did you find yourself tossing and turning into bed with all your thoughts running around? All you can think about is:

 

How will I manage the meeting I have tomorrow?
What if I don’t spend enough time with my children?
What if I don’t pass the exam?
Sounds familiar?

 

If you deal with this kind of questions, journaling is a technique that can help you organize and control disturbing thoughts.

 

By writing down, you can:

1. Set intentions – You can write your wishes, dreams and hopes, and it helps you have a clear vision of the future and set goals.
   Write gratitude messages – This is the best method to connect with all the good parts of your life and identify the things or people you are grateful for.
2. Feel connected – For example, if you live alone, journaling can make you feel less lonely. Try to write down your memories with your loved ones or about how their support and care help you even if they are far away.
3. Write your negative thoughts – Writing about bad vibes and tormenting thoughts helps you identify their origins and causes and allows you to confront and release them.
4. Dealing with sleep problems can lead to serious cognitive issues, so pay attention to your body’s signals and start to improve your nighttime routine by using the tips suggested above.