7 Things To Do Before Bed| November 16, 2021
The night routine is equally important as the morning routine. The importance of sleep lies in its ability to facilitate body repair. It also enables us to function fully the next day. In this blog post, you will learn about the 7 important things you should do before going to bed to get quality sleep. But before we discuss our main topic, let's look at some reasons why getting quality sleep is so important.
Why Is It Important To Get Quality Sleep?
Sleeping well is crucial to your health. Getting enough sleep is just as essential as eating well and exercising. Many things impact natural sleep patterns. It's been found that people now sleep less and have poorer sleep quality. Listed below are some reasons why sleeping well is essential.
a. Sleep Improves Productivity And Concentration
Sleep plays a crucial role in maintaining various aspects of brain health, including cognitive function, productivity, concentration, and performance. A lack of sleep negatively impacts all of these. Intensive sleep deprivation can similarly affect some brain functions as alcohol intoxication1. Furthermore, a good night's sleep has been shown to enhance both children's and adults' problem-solving skills and memory2.
b. Poor Sleep Is Associated With Depression
There is a strong link between sleep problems and mental health issues, including depression. Sleep quality is said to be a problem for 90% of people with depression. A lack of sleep may even increase the risk of suicide3. People with sleep disorders like insomnia or obstructive sleep apnea are also more likely to be depressed than those without. Additionally, sleep deprivation could affect your ability to recognize people's emotional expressions and your social skills4.
c. A Lack Of Sleep Is A Strong Risk Factor For Obesity And Chronic Diseases
A person with a shorter sleep duration tends to weigh significantly more than someone who gets adequate sleep. A review study depicted that a short sleep duration increased the risk of developing obesity in children and adults by 89% and 55%, respectively. Numerous factors, including hormones and motivation for exercise, are believed to influence sleep-induced weight gain5. Get quality sleep if you are striving to lose weight.
Moreover, a person who sleeps less than 7–8 hours per night is more likely to suffer from chronic diseases such as heart disease and stroke. According to a review, those who don't get enough sleep are at higher risk for heart disease and stroke than those who get 7- or 8-hours of sleep6.
d. A Lack Of Sleep Contributes To Inflammation
Sleep can play a significant role in fighting inflammation. At the same time, a lack of sleep can activate unfavorable markers of inflammation and damage to cells. Several sleep disorders have been strongly associated with long-term intestinal inflammation, such as inflammatory bowel disease. Studies have found that people with Crohn's disease who do not sleep well relapse twice as often as those who sleep well7.
e. Sleep Deprivation Increases The Risk Of Prediabetes
Healthy adults can develop prediabetes within six days of not sleeping enough. Several studies have linked short sleep duration with type 2 diabetes. In addition, poor sleep habits negatively affect blood sugar levels8.
f. Quality Sleep Can Boost Your Immune System
Studies have shown that even a slight loss of sleep adversely affects immune function. An extensive two-week study followed people who were given nasal drops with a cold virus for two weeks. It was found that people who sleep fewer than 7 hours are nearly three times more likely to get a cold than those who sleep eight hours or more every night. Sleeping at least eight hours per night can be very helpful if you are frequently ill with colds9.
7 Things To Do Before Bed
Sleep is an essential pillar of health, along with nutrition and exercise. To achieve optimal health, you must take care of your sleep. For a good night's sleep and to wake up feeling refreshed the next day, try these 7 things before you go to bed.
1. Make Your Bedroom More Comfortable
People often believe that a good night's sleep is determined by the environment and setup of their bedrooms. In addition to temperature, noise, and external lighting, furniture arrangement can also influence these factors. Many studies have shown that external noises, like traffic, can negatively affect sleep and health in the long run10. Furthermore, the temperature of the bedroom has a more significant effect on sleep quality than noise from outside. You can optimize your bedroom environment by minimizing external noise and light and setting the temperature to 70°F (20°C). You should make your bedroom a relaxing, comfortable, and enjoyable space before bed for getting a good night's sleep11.
2. Use Bodytox® Lavender Sleep Patches
A reflexology treatment involves applying pressure to specific points on the feet. The theory behind it states that body parts correspond to areas of the foot. By applying pressure to the foot, it is believed to promote relaxation and healing to the corresponding parts of the body. In general, reflexology is relaxing and may relieve stress12. Bodytox® Lavender Sleep Patches work on the principles of reflexology. They are prepared with high-quality natural ingredients like tourmaline oil, wood vinegar, etc., that work together to help you relax and promote a good night's sleep. Using lavender oil within these patches helps the user achieve a peaceful night's sleep with fewer sleep disruptions. Several studies have demonstrated that lavender can induce a relaxing and calming effect that can improve sleep13. Make sure to use Bodytox® Lavender Sleep Patches before bed to get quality sleep and stay productive for the next day.
3. Apply ŐSIMAGNESIUM Body Lotion
Another thing that you should do before bed is to apply ŐSIMAGNESIUM Body Lotion to your body to enhance your sleep quality. Its main ingredients are ŐSIMAGNESIUM oil, melatonin, and dimethyl sulfone (MSM) that all promote relaxation and help you sleep faster and get quality sleep, besides theirs other benefits. Magnesium plays a crucial role in more than 600 body reactions14. That's why it is essential for your body. The 250 million years old ŐSIMAGNESIUM oil penetrates the skin and delivers a large dose of magnesium into the body, enhancing relaxation and sleep.
In addition, melatonin improves the quality of sleep and helps you fall asleep faster. It signals to the brain when it is time to relax and sleep15. Additionally, dimethyl sulfone (MSM) is known for its anti-inflammatory and antioxidant properties. As well as speeding up the recovery process after injuries and stress, it can reduce arthritis pain and stiffness, and it can boost your immunity as well. Other ingredients of ŐSIMAGNESIUM Body Lotion help hydrate and nourish your skin. Make sure to add this product to your night skincare routine.
4. Prepare Next Day's Plan
The fewer worries we have, the better we sleep. Having to sort through the day's events and worrying about tomorrow may make it difficult for some people to drift off to sleep at night. Therefore, you should also review the next day's activities in order to ensure that everything has been covered. An excellent way to accomplish this is to make a list of tasks that need to be completed the next day and then plan how to achieve them as efficiently as possible. Having two birds in one stone is a huge plus. If you have an important presentation or meeting in the morning, pick your clothes before you go to bed. Many people have the habit of preparing their kids' lunches after dinner and packing them in the morning. With everything covered, you won't be worried about waking up in the middle of the night. You will have a more leisurely morning because you will know exactly what you need to do the night before.
5. Get Your Gadgets Unplugged And Read Books
A lot of successful people are ardent readers and always find time to read. While you do not necessarily need to choose a book involving critical thinking, experts recommend picking up an old-fashioned book or magazine instead of a gadget. Before going to bed, shut all devices down. Cell phones, laptops, tablets, etc., are all included. Using gadgets while sleeping might delay or interrupt your sleep cycle because of their bright light. The best way to guarantee a good night's sleep is to keep all gadgets out of the bedroom. If you want to be productive the next day, you must get a good night's sleep every night. Hence you should avoid being woken up by beeps, rings, or pings from your mobile device while sleeping. Make sure your phone is off, set to silent, or better yet, forget it. It might be a good idea to purchase a digital alarm clock so that you won't have to listen to the sound of ticking all night long when you use the alarm on your phone.
6. Clear Your Head, Let The Wind Blow
When you sleep feeling anxious, you are less likely to enjoy a restful night. Various thoughts may race through your mind as you stare at the ceiling. Then you'll wake up grumpy and tired, and your day won't be fun. To calm your mind before you go to bed, you can meditate, among other strategies. It can last up to thirty minutes, or it can last as little as two minutes. You'll feel light and relaxed after doing this. A balanced attitude and a good night's sleep will enable you to face tomorrow's stress with less anxiety16.
7. Establish A Consistent Bedtime
Last but not least, this last point is just as important as the others and can be an extremely difficult one. Just as you set the alarm to wake you up at the same time every day, you should make it a habit to go to bed at the same time every night. The research found that those with irregular sleep patterns and those who slept late on weekends did not get enough sleep. The circadian rhythm and levels of melatonin can be affected by irregular sleep patterns, as well17. Therefore, if you have trouble sleeping, make sure you wake up and retire at similar times.
Additionally, getting adequate sleep for yourself is crucial to functioning normally the next day. The National Sleep Foundation estimates that adults between 18 and 64 should sleep for 7 to 9 hours daily.
The Bottom Line
Sleeping well every night is extremely important. It improves your physical and mental health. It allows the body to repair itself and be ready for the upcoming day. Make sure you include the above suggestions in your bedtime routine. You can use them so that you can get the sleep you deserve every night. Test out these tips and see how they affect your sleep.
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