What we do in the time leading up to going to sleep is just as important as physically getting into bed, if not more. It is important to keep a consistent sleep routine in order to transition into sleep easily and get good quality sleep. It may also help to keep the last hour or 30 minutes before your sleep for activities that may help you transition easily into sleep, activities like listening to music, meditation and taking a bath or shower.
Healthline shares the following tips to do before bedtime in order to achieve good sleep:
Do not drink alcohol – Having a couple of drinks at night can negatively affect your sleep and hormones. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns. It also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm. A study conducted found that alcohol consumption at night decreased the natural nighttime elevations in human growth in hormone (HGH), which plays a role in your circadian rhythm and has many other key functions.
Don’t consume caffeine late in the day – Caffeine has numerous benefits and is consumed by many people all over the world. A single dose can enhance focus, energy, and sports performance. However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping.
Consider taking some of these supplements – as they can induce relaxation and help you sleep;
- Ginkgo biloba: A natural herb with many benefits, it may aid sleep, relaxation, and stress reduction, but the evidence is limited. Take 250 mg 30–60 minutes before bed.
- Glycine: A few studies show that taking 3 grams of the amino acid glycine can improve sleep quality.
- Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality.
- Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80–160 mg containing 25–46% linalool.
Try to sleep and wake up at consistent times -Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and waking times can aid long-term sleep quality. If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.
Also see: Why more sleep is needed during winter
