Evening Habits That Will Help Improve Your Sleep
You might feel frustrated by the fact that you struggle to get to sleep or achieve a good night’s sleep. Don’t worry, it can happen to the best of us. Whether you are worried about something or dealing with sleeping issues, there are many reasons why we struggle to sleep. However, there are equally as many ways to improve our sleep.
So, don’t worry about your sleeping pattern, as this can be fixed. Using these tips, you can better understand how to improve your sleep.
Further Reading: Health Fix: Why You Should Prioritise A Better Night’s Sleep
8 Evening Habits That Will Help Improve Your Sleep
Try Using Natural Calming Products
Natural calming products, such as chamomile tea and lavender essential oil, can effectively promote a restful night’s sleep by soothing the mind and reducing anxiety. These gentle remedies offer a tranquil alternative to traditional sleep aids (such as pharmaceutical or over-the-counter medications) – helping individuals unwind and drift into peaceful slumber.
Chamomile Tea Photo by Nia Ramirez
Cbd oil is another great alternative to traditional sleep aids or calming products. CBD oil may offer the benefit of improving sleep quality by reducing anxiety and promoting relaxation, potentially leading to more restful and uninterrupted slumber.
So along with lavender oil and chamomile tea, you might want to buy cbd oil if you want a natural way to relax in the evening. Instead of having a glass of wine or a beer, you can use oils and teas to help you naturally relax and make you ready for sleep.
Further Reading: Sleeping Tips for Sleeping Comfortably This Summer
Introduce Evening Self-Care Habits
It’s useful to introduce some easy self-care habits to improve your well-being in the evenings. For instance, taking a long warm bath and getting into bed with your book instead of watching T.V. and going to bed late will do wonders for your well-being as well as your sleep.
There are many self-care rituals that you can implement into your evening routine from reading and avoiding screens, to doing a face mask and meditating. The more you care for and love yourself, the better your sleep will be as you will feel calmer and restful before bed.
Bedtime Photo by Patrick Perkins
Set an Alarm at the Same Time Each Day
Another great way to improve your sleep is to set an alarm at the same time each day. Before you head to sleep, setting your alarm can alarm your body and brain that it needs to sleep. If you wake up at the same time each day, you will regulate your circadian rhythm and you will soon notice that you find it easier to drift off to sleep in the evening.
Side note: The circadian rhythm is the natural, internal biological clock that regulates a person’s sleep-wake cycle and other physiological processes over a roughly 24-hour period.
Setting alarms at the same time each day might be different for you, but it is a great night routine to help you sleep better.
Dim Your Lights
You will find it difficult to sleep if you have bright lights on before you go to bed. Therefore, it makes sense to dim your lights a while before you plan to go to sleep as it will help your brain start to wind down which can aid better sleep.
If you can’t dim your bedroom lights, you can use soft, warm-coloured LED or incandescent bulbs with lower wattage to reduce the overall brightness in your room, and utilise sleep masks to further minimise any remaining light disturbance for a better night’s rest. Also consider using blackout curtains or shades to block out excess light and create a darker environment.
Further Reading: 4 Calming Ways to Make Your Home More Relaxing
According to the 2015 National Academy of Sciences study on ‘Evening use of light-emitting eReaders and how they negatively affect sleep, circadian time and next morning alertness’ AND the Journal of Applied Physiology 2014 study on ‘Effects of playing a computer game using a bright display on presleep physiological variables, sleep latency, slow wave sleep and REM sleep:
Exposure to screens before bedtime, such as smartphones, tablets, and computers, can disrupt sleep patterns and negatively impact sleep quality. The blue light emitted by these devices can interfere with and suppress the production of melatonin, a hormone that regulates sleep, leading to difficulties falling asleep, disrupted sleep patterns and reduced sleep quality.
Therefore it is advisable to limit screen time at least an hour before bedtime to promote better sleep hygiene and improve overall sleep outcomes.
Linen Bedding Photo by Joakim Nådell
Wear Loose Clothes and Consider Your Bedding
Wearing loose clothing to bed is recommended as it allows for better air circulation around the body, helping to regulate your body temperature and prevent overheating during the night. Additionally, loose sleepwear can reduce constriction and discomfort, promoting a more comfortable and uninterrupted night’s sleep.
For a truly restful night’s sleep, it’s crucial to opt for bedding materials that prioritise comfort, breathability, and durability.
Natural materials like Egyptian cotton and bamboo-derived fabrics excel in promoting a comfortable sleeping environment by regulating temperature and wicking away moisture.
Additionally, investing in a high-quality mattress made from memory foam or latex can significantly enhance sleep quality by providing the right level of support and pressure relief, ensuring you wake up refreshed and revitalised.
Establishing a skincare routine before bedtime can be highly beneficial as it allows you to cleanse away the day’s pollutants and makeup, reducing the risk of clogged pores and breakouts. Additionally, applying nourishing products like moisturisers or serums before sleep can help repair and rejuvenate the skin, promoting a healthier complexion over time.
Adding a skincare routine to your evening habits will guarantee that your face and body feel ready for bed when you wish to sleep. Cleansing your face and brushing your teeth will alert your brain and body that it is time to rest and relax. It could also make you feel cleaner which will help you feel more comfortable in bed.
Candle Photo by Viktoriiavk
Light a Candle
As well as dimming your lights, lighting a candle before bedtime can improve sleep by creating a calming and relaxing atmosphere. The soft, warm glow of a candlelight can help reduce exposure to harsh artificial lighting, signaling to your body that it’s time to wind down and prepare for rest.
Opt for candles made from natural ingredients like beeswax, and choose soothing scents, which can further enhance the sleep-inducing ambiance while avoiding overpowering fragrances that may disrupt sleep.
Ultimately, the best bedroom candle scent may vary from person to person, depending on individual preferences and sensitivities. It’s a good idea to choose scents that personally resonate with you and help you relax, ensuring a more peaceful night’s sleep.
However our recommendations include:
- Lavender: Lavender is one of the most well-known scents for promoting relaxation and sleep.
- Chamomile: Chamomile has a soothing and gentle fragrance that can help calm the mind and alleviate stress.
- Vanilla: Vanilla has a warm, comforting scent that can evoke feelings of coziness and security.
REMEMBER: Never sleep with a candle still burning.