Reflect and Nourish

As someone who used to toss and turn at night, I know how hard it can seem to wind down before bed. There’s often much to think about, and it can be challenging to quiet those pesky thoughts at night.

However, after educating myself on how to prepare for sleep, I now have a nighttime routine that helps me relax and get restful sleep almost every night.

Here are some tips that helped me improve my sleep: 

1. Avoid stimulating screen activities an hour or two before bed.

Blue light stimulates our brains because it mimics daylight, according to Cleveland Clinic.

This can help us feel more alert during the day, but when we’re getting ready for bed, exposure to this blue light can disrupt our circadian rhythm (the rhythm that tells our bodies when to sleep and when to wake up), making it harder for us to wind down before bed.

In addition, what we’re doing on our screens before bed makes a difference, according to sleep medicine expert Michelle Drerup, PsyD, DBSM. While some people may be more sensitive to blue light than others, the type of content we consume before bed matters more.

So, while there’s no strict rule about exactly when to turn off your screen before bed, it’s generally a good idea to avoid stimulating activities on your phone before bed, like checking emails, responding to texts, and scrolling on social media.

Choose activities that aid sleep instead, such as meditation, relaxation techniques, or calming music. 

2. Journal a few hours before bed.

Sleep journaling is the act of writing down your thoughts and feelings before you go to bed each night, according to Psychology Today. Bedtime writing can be a constructive way to process your thoughts and emotions.

There are no rules for sleep journaling — as long as you’re being mindful and writing how you truly feel, you’re on the right track. If you aren’t sure how to get started, some helpful tips for journaling before bed include venting your worries or frustrations, writing down what you’re grateful for, and making a to-do list of what you want to accomplish the next day. Online writing prompts can also be helpful if you’re looking for ideas to get you started.

Find what works for you. By getting your thoughts down on paper, you can help yourself relax your mind before sleep and prepare for the next day.

3. Drink little to no water two hours before bedtime.

Drinking water throughout the day is essential to stay hydrated and support your body’s functions. However, drinking a glass or two before bed can increase the amount of times one needs to urinate at night, according to ​​Healthline.

Therefore, it’s a good idea to avoid drinking water or any other fluid two hours prior to bedtime. But be sure to drink plenty of water during the day to prevent dehydration and excess water intake before bed.

4. Do some light stretching.

A 2016 review of studies on sleep by Sleep Medicine Reviews found a correlation between meditative movements and improved quality of sleep. 

According to Healthline, stretching promotes mindfulness (awareness of body and mind), which can help promote sleep by turning your attention to your body and away from your thoughts. Stretching can also help relieve muscle tension and cramps.

Some stretching ideas Healthline suggests include a bear hug, neck stretches, child’s pose, a low lunge, a seated forward bend, and even some stretches including props to help further relieve tension.

5. Try sleep meditation techniques.

Meditation can help move the mind and body into a calmer state, fight insomnia, ease racing thoughts, and improve brain health, according to Cleveland Clinic.

If you’re new to meditation, try a guided sleep meditation. Over time, you can learn techniques that can help you to self-soothe before sleep, according to functional medicine specialist Melissa Young, MD. Such techniques include counting breath exercises, visualization, body scanning, breathwork, and progressive muscle relaxation.

By guiding your mind and body into a more peaceful state through meditation techniques, you can help yourself improve your sleep.

I hope you found these tips helpful. Getting enough quality sleep each night is a critical part of health. By creating a nighttime routine that works for you, you’ll be well on your way to getting enough Z’s each night.