6 healthful behaviors to undertake before bedtime


Finding your ideal nighttime routine may take time since everyone is different. Pay attention to how your body reacts to various practices and alter your routines.

Establish bedtime routine: Create a relaxing nighttime ritual to signal to your body to relax. Reading, having a warm bath, or meditating or deep breathing are examples.

Relaxation techniques: Relax with stretching, or gradual muscle relaxation before bed. These techniques reduce stress and promote relaxation.

Avoid large meals and caffeine: Avoid big meals before night to avoid sleep disruption. Limit afternoon and late coffee consumption since it might disrupt sleep.

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Make sleeping comfortable: Your bedroom should be sleep-friendly. Keep the room dark, quiet, and chilly. Buy a supportive mattress and pillows for your sleeping posture.

Limit liquid intake: Minimize your fluid intake close to bedtime to reduce the likelihood of waking up for bathroom trips during the night.

Limit screen time: Avoid phones, tablets, laptops, and TVs an hour before bed. Screens produce blue light, which disrupts melatonin synthesis, making sleep difficult.