A night-time routine could help you fall asleep soundly – or not. Most folks don’t think about their night-time routine let alone plan it out well. Guest author, Sheryl Wright, shares three things you can add to your nightly regime so that you can drift off into the best night’s sleep.
1. Creating the Atmosphere
The first thing you want to do at night addresses the atmosphere. The reason you need to address your atmosphere is that this could help you fall asleep. There’s a lot in your room that could be making it harder for you to sleep that you need to rectify.
Some things you’ll have to do every night while others you don’t have to worry about for a while once you’ve addressed them. For example, if your mattress isn’t comfortable, then that could be causing you to sleep poorly. All you have to do is buy the right mattress. Once you do that, you don’t have to worry about this for some time. Find a mattress specialist who caters to your needs. This will ensure you can find the right bed.
Another thing you have to worry about every night is light. Any lights that remain on including TV screens and smartphones can keep you up. Turn everything off. You also want to use noise-cancelling headphones or a white noise machine to drown out noises that might be keeping you up at night. Do this at night, and you’ll see how much better you’ll sleep.
2. Addressing the Body
The next thing you have to address is your body. There’s a lot you could be doing for your body so that it’s ready to fall asleep at night. For example, you could turn on your AC, and make sure the temperature is between 60 to 67 degrees. Once your body detects that slight temperature drop, it begins to produce a little more melatonin.
This is the sleep hormone that helps you get sleepy and stay asleep throughout the night. The body’s temperature is just one thing you should pay attention to. You could also try to get your body to relax after a long day. To accomplish this, you could use a little CBD oil.
You want to find full-spectrum CBD oil for sale if you want your body to slow down, but there are other things you should pay attention to like the food you eat. You don’t want to eat spicy foods nor do you want to drink anything with caffeine at night. This includes energy drinks, sodas, and coffee just to name a few. These foods won’t help put your body in a restful state, and you might stay up longer than you want to.
3. Focus on Heart and Mind
The last thing you want to add to your nighttime routine is a look into your heart. The truth is folks can get into bed and never fall asleep because they haven’t fully allowed themselves to rest. The CBD oil could help a little, but you should make it a point to address matters of the heart and mind before going to bed.
The last thing you want is to go to bed with a troubled heart. The good thing is there are a few things you can do to deal with this problem at night, from guided meditation to simply writing your emotions in a journal. Express your frustrations, joys, or whatever is on your mind so that you can go to bed without much baggage.
If you’ve got a big day tomorrow, consider writing down an outline about the way you want things to go tomorrow. This exercise may seem pointless, but mapping your day out helps your mind feel like you’ve tackled what’s making you nervous about tomorrow. Try to get started with this as early as you can so that you can shed your worries early and finally sleep.
These are three important additions for any nighttime routine, but there are many more out there. Still, if you think you’ve got a problem sleeping, then it might be wise to talk to a sleep specialist to see what you can do to sleep better.
This piece was submitted by guest author, Sheryl Wright, a freelance writer who specializes in digital marketing, inclusive business, and interior design. If she is not at home reading, she is at a farmers market or climbing in the Rockies. She currently lives in Nashville, TN, with her cat, Saturn.
Bob Brotchie is a counsellor, life coach and creator of Conscious Living by Design™. He writes for Anglia Counselling, is featured on various other websites and introduces us to many guest writers all covering topics related to mental health and wellbeing.
Bob provides bespoke counselling services to clients in the privacy and comfort of a truly welcoming environment at his Anglia Counselling company office, located near Newmarket in Suffolk, England. Bob also provides professional online counselling, for local, national, and international clients. The therapeutic models offered are bespoke to the client’s needs, especially those in receipt of 'childhood emotional neglect' (CEN), whilst integrating a mindful approach to psychotherapy and cognitive behaviour therapy (CBT) principles. For clients experiencing trauma and/or phobia, Bob offers EMDR (Eye Movement Desensitisation and Reprocessing).