Depending on how much sleep you need, create a bedtime routine that works with your schedule while still allowing you enough time for a good night’s rest. Going to bed and waking up at the same time everyday will help your body adjust to a sleep schedule. But if you have trouble sleeping, don’t eat heavy meals, exercise right before you go to bed, and be sure to avoid caffeine and alcohol as these can disrupt your sleep cycle.
For those who like a hot drink before bedtime (chamomile, warm milk, etc.) try to cut out the caffeine in this drink many hours before going to bed so you don’t have any trouble falling asleep. For those who want a light snack before bedtime (crackers with cheese or peanut butter) it’s best to avoid foods high in fat that might cause indigestion during the night. In order to get a restful night’s sleep, try not to go to bed too full or too hungry as this will make it more difficult for you to fall asleep and stay that way until morning.
In order for your body clock to be set correctly every night, keep consistent light schedules by avoiding bright lights in the evening, bright lights from devices like your smartphone, and avoiding bright lights when you wake up in the morning. The blue light that emits from screens is very stimulating to the mind and will make it harder to fall asleep. Try to wind down at least an hour before bedtime by turning off TVs, computers, cell phones, etc. and focus on activities that relax you like reading a book or listening to music.
For those who need a little help falling asleep, it might be worth writing out your thoughts for the day on paper before bedtime to clear your mind of any stressors. For others who find it hard to fall asleep within 30 minutes of going to bed, try listening to calming songs or sounds before bedtime to help you fall asleep faster.
While creating a relaxing bedtime routine, don’t forget about your pets. Try to get them exercise during the day so they are less likely to run around at night and jump on you when you get into bed. If this is an issue that you’re having, close your bedroom door and place a baby gate over the top. This might make them whine for a bit when it’s time to go to bed, but they will get used to it within a few days.
Getting enough sleep each night is important not only for your body, but also for your mind and mood. Try to follow a regular bedtime routine that works with your schedule to get the most restful night’s sleep possible.