The Night Routine or how to prepare your body for bedtime
Do you find it difficult to fall asleep at night? By making a few adjustments to your night routine, you can notice a significant improvement in the quality of your sleep.
Human beings are creatures of habit. These habits help us structure our day, improve our mental health and preserve the energy and time we need to make decisions. However, when it comes to sleep, following a routine is not enough: our biological clock responds to environmental cues, such as light and darkness, to tell us when to sleep and when to wake up. Ignoring these factors can disrupt our natural cycle and affect the quality of our rest.
Stress, excessive use of screens before bedtime or lack of a proper routine can make it difficult to fall asleep. It is therefore essential to adopt night-time habits that help our body relax and prepare for resting. Below, we share a series of tips to build an effective night routine and improve the quality of your sleep.
Sleep is vital for our mental and physical health, so small changes in your routine can have a big impact on your day-to-day life. Invest some time into taking care of your rest and you will see the benefits in your energy, productivity and well-being.
How to have an effective night routine:
Adapting your bedroom
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Our sleeping space should be designed to promote sleep. To achieve this, it is important to maintain good ventilation, ensure that the temperature is comfortable and reduce light to a minimum, prioritising warm tones. In addition, whenever possible, we should isolate the environment from external noises that may interrupt our rest. These adjustments to the environment can make a big difference in our quality of sleep.
Eat an early and light dinner
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It is important to avoid eating right before bedtime to give your body time to digest food. In addition, it is advisable to opt for light dinners, as large meals can make us feel heavy, making it difficult to fall asleep and get a good night's rest.
Say goodbye to screens
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The blue light emitted by screens interferes with the production of melatonin, the hormone that regulates sleep, by tricking our brain into thinking it is still daylight. That's why we recommend putting away your digital devices at least two hours before bedtime. Instead, why not enjoy a good book? This simple action can help you relax and prepare your body for restful sleep.
Set a schedule
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It is advisable to go to bed at the same time each night to establish a consistent sleep routine. Bedtime should be chosen according to the time we need to get up, ensuring that our body has enough time to rest and recover properly.
Mindfulness
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Our mental health has a direct impact on the quality of our sleep. Before going to bed, it is essential to relax to avoid falling asleep with tense muscles and an agitated mind. An effective way to achieve this is using breathing exercises that calm our nervous system, or mindfulness practices that help us connect with the present moment and assess the importance of our worries.
Be careful with your daytime habits
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While a proper night routine is essential to adapt your body before going to sleep, we cannot lose sight of the importance of maintaining good habits during the day. Factors such as blue light exposure or stress can affect our rest, but so can daytime aspects such as physical activity, diet or time management. To ensure restful sleep, it is essential to exercise regularly, reduce the consumption of stimulating drinks and avoid long naps, as well as to establish fixed times for eating and waking up.
