Published on July 17, 2024

Create a Relaxing Nighttime Routine

Small Steps for Better Health Step 8

A relaxing nighttime routine can help you get better sleep and improve your overall health.

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Sleep is important to help our bodies rest. High-quality sleep improves mental function, physical health and emotional well-being. It also helps our heart, our metabolism, our hormone balance and our immune system.

As important as sleep is, it isn’t always easy to get the recommended 7-9 hours of sleep each night.

This week, work on creating a relaxing nighttime routine that signals to your body that it’s time to rest and helps you wind down.

A nighttime routine doesn’t have to be complicated or lengthy. Try some different things until you find something that works for you. Here are some ideas to get you started:

  • Try a few minutes of quiet meditation or gentle stretches.
  • Dim your lights and avoid screens for as much time as you can before bed.
  • Try a cup of hot (decaffeinated) tea to sip on as you relax.
  • Make sure your bedroom is quiet and relaxing. You might want to try an eye mask, blackout curtains, a white noise machine or earplugs to create a peaceful environment.
  • Try to have a regular sleep schedule. Lie down to sleep at the same time each night and wake up at the same time (even on weekends and holidays).
  • Use your bed for sleep. Don’t watch TV, work on your laptop, pay bills or scroll on your phone.
  • Avoid heavy meals too close to bedtime.
  • Avoid alcohol and nicotine. Alcohol decreases the quality of your sleep.

Good sleep can improve many aspects of your health. For the next two weeks, prioritize finding a simple evening routine that works for you and helps you to relax and sleep peacefully.

If you are still having trouble sleeping, talk to your doctor for further evaluation. Medical conditions like sleep apnea, restless leg syndrome, narcolepsy or depression can cause poor sleep. Medications for sleep may lead to dependence or have adverse side effects, so discuss with your doctor if sleep medication is right for you.

Small Steps, Better Health

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