Morning routines have been getting a lot of attention in the wellness community and for good reason. Morning routines are really helpful. However, setting your morning routine up for success really starts the night before. What are you doing to have a successful, positive night? It really helps you prepare for the next day. Not getting a good night’s rest can really negatively impact your next day. Low quality of sleep can actually create cognitive impairment for up to 48 hours.
There are a lot of things we can do to improve our sleep. Here is a list of 5 things to improve your quality of sleep to set you up for success the next day:
#1 Reduce screen time at night.
This includes the television and even your cell phone. Your body naturally produces melatonin to help you sleep at night. Using blue-light emitting devices can reduce your melatonin production by up to 50%, it can reduce your REM sleep, and it can even delay the production of melatonin by 3 hours. Try to set up a window of time that you won’t check your phone or computer every night. There are apps to help you with this as well. Check out Freedom.to.
#2 Create a bedtime routine or ritual.
Creating a nighttime routine can help prep your mind and body for sleep. There are so many options you can use to create a successful routine: a warm shower or bath, lighting a lavender candle, reading a book in bed, or light stretching.
#3 Set the mood for sleep.
For optimal sleep, set your temperature between 60–67 degrees. Cover up any source of lights from lamps, TV, and phones in your bedroom.
#4 Avoid stimulants after 4 pm.
Caffeine can stay in your system for about 6 hours after drinking it. It can interrupt your sleep patterns if consumed too close to bedtime.
#5 Don’t eat at least 2 hours before bedtime.
Digesting food can actual disrupt your sleeping. Foods that are high in fat and sugar can cause indigestion that disrupt sleep.
People underestimate the importance of sleep. According to sleep expert Dr. Matthew Walker, sleep is one of the greatest things you can do that most people are neglecting. It’s almost like a performance-enhancing drug. Make sure you take active steps to make it an important part of your day and routine. You will see the difference!