13 Bedtime Habits to Sleep Better

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We’ve all been there—lying in bed, staring at the ceiling, willing ourselves to drift off, only to find the clock ticking relentlessly forward. And we’re not alone. According to the CDC, nearly one-third of Americans aren’t getting enough shut-eye.

If counting sheep has turned into a nightly marathon, it’s time for some expert-approved bedtime secrets. These tricks won’t just nudge you toward dreamland—they’ll shove you right in, quick. From quirky rituals to scientific hacks, here’s how to make your nightly routine a one-way ticket to Snoozeville.

1. Set a Digital Curfew

Scrolling through social media or catching up on emails right before bed can sabotage your sleep. The blue light emitted from screens suppresses melatonin production, the hormone that regulates sleep. Set a digital curfew at least an hour before bedtime. Instead, dive into a book, practice gentle yoga, or engage in a calming hobby. Your brain will thank you as it winds down naturally, paving the way for a more restful night.

2. Sip on a Sleep-Inducing Beverage

Forget that glass of wine; it’s time to introduce chamomile tea to your nightly routine. Chamomile contains apigenin, an antioxidant that binds to certain receptors in your brain that promote sleepiness. A warm cup of this herbal tea can calm your nervous system, preparing your body and mind for rest. Plus, it’s a soothing ritual that signals your brain that bedtime is near.

3. Embrace the Power of Aromatherapy

Essential oils like lavender, chamomile, and sandalwood have been used for centuries to promote relaxation and sleep. Invest in a diffuser or simply sprinkle a few drops on your pillow. Inhaling these calming scents can lower your heart rate and blood pressure, reducing anxiety and setting the stage for a peaceful slumber.

4. Set the Perfect Bedroom Temperature

Your bedroom environment plays a crucial role in your sleep quality. Experts suggest keeping the room temperature between 60-67°F (15-19°C). A cooler room mimics the natural drop in your body temperature that occurs when you fall asleep, aiding the process. Experiment with blankets and bedding to find the perfect balance that keeps you comfortably cool throughout the night.

5. Practice Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and then slowly relaxing each muscle group in your body. Start from your toes and work your way up. This technique can help reduce physical tension and stress, making it easier to drift off. It’s like giving your body a gentle cue to release the day’s stress, allowing you to sink into your mattress and drift into dreamland.

6. Write Away Your Worries

A racing mind is a common culprit behind sleepless nights. Combat this by spending a few minutes before bed jotting down your thoughts in a journal. Whether it’s a to-do list for tomorrow or venting about your day, getting it all on paper can clear your mind. This practice helps you mentally close the chapter on your day, making it easier to relax and fall asleep.

7. Dim the Lights as the Evening Progresses

Light exposure can significantly impact your circadian rhythm. As the evening progresses, start dimming the lights in your home to signal to your brain that bedtime is approaching.

Consider using lamps with warm light bulbs instead of harsh overhead lights. This simple adjustment can enhance your melatonin production, making you feel drowsy at just the right time.

8. Stick to a Sleep Schedule

Consistency is key to regulating your internal clock. Try to go to bed and wake up at the same time every day, even on weekends. Yes, even on the weekends.

This routine reinforces your body’s sleep-wake cycle, making it easier to fall asleep and wake up naturally. Over time, you’ll find that you can wake up without an alarm and fall asleep without effort, enjoying more restorative sleep.

9. Engage in a Relaxing Bedtime Routine

Establishing a consistent pre-sleep routine can signal to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing mindfulness meditation. The key is to do the same activities in the same order each night. This ritualistic approach can condition your body and mind to recognize and respond to these cues with drowsiness.

10. Try the 4-7-8 Breathing Technique

Popularized by Dr. Andrew Weil, the 4-7-8 breathing technique is a simple but powerful way to calm your mind and body. Inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, and exhale completely through your mouth for 8 seconds. Repeat this cycle three more times. This method helps reduce anxiety, lower blood pressure, and promote relaxation, making it an effective tool for falling asleep quickly.

11. Use Weighted Blankets

Weighted blankets, filled with materials like glass beads or plastic pellets, provide gentle pressure that mimics a therapeutic technique called deep pressure stimulation. This can increase serotonin and melatonin levels while reducing cortisol, promoting a sense of calm and improving sleep quality. Choose a blanket that’s about 10% of your body weight for optimal benefits and enjoy a cozy, restful night.

12. Practice Visualization Techniques

Visualization can be a powerful tool for inducing sleep. Close your eyes and imagine a peaceful scene, such as a serene beach or a quiet forest. Engage all your senses: feel the warmth of the sun, hear the gentle waves, smell the fresh air. This mental escape can distract your mind from stress and anxiety, helping you relax and drift off to sleep. Visualization transforms your bedtime into a mini-vacation, soothing you into a restful slumber.

13. Declutter Your Bedroom

A cluttered bedroom can contribute to a cluttered mind, making it harder to relax and fall asleep.  A tidy room promotes a sense of calm and order, signaling to your brain that it’s time to unwind and rest, leading to better sleep quality.

Start by removing unnecessary items and organizing your space to create a serene environment. Keep surfaces like nightstands and dressers clear, and ensure your bed is made and inviting. Consider storage solutions to keep everything in its place, minimizing visual distractions.