Getting ready for bed is all about rituals and signaling your body that it's time for sleep. Jacob Teitelbaum, M.D., author, and national health and wellness expert, shares his absolute must-try things to do all day to get a fulfilling sleep all night.
1. Create a routine.
Doing the same thing night after night really helps get your body ready for sleep. Whether your evening ritual includes a small glass of a wine
and a chapter from your favorite book, or an evening walk with your
dog, it's vital to give yourself about 30 minutes at night to wind down
and tell you body and brain that "hey, it's time for sleeping now."
(Just avoid those Netflix marathons — too much light right before bed has been linked to obesity, insomia, and depression.)
2. Say "yes" to sunshine.
Take a few minutes each day to walk around the block or simply sit
outside. It's crucial for our brain to be in the sun at some point
during the day so it can set our internal clocks — and know when it's
time to go to bed later. This also counteracts the need to go into
hibernation mode, so if you're feeling a little sleepy during the day,
step outside for an instant boost.
Working out at night is totally fine, just try to avoid the gym at least an hour before bedtime. Exercise during the day makes it easier for you to sleep at night, but spiking your heart rate too close to bedtime will keep you tossing and turning. One study found that exercising first thing in the morning actually leads to better sleep at night, as well as reduced blood pressure.
4. Watch what you eat.
When you eat, gravity is your friend — it helps pull the food toward
your stomach for digestion. However, if you chow down on a huge meal
right before bed, and then lie down to sleep, the results may be painful
(think acid reflux).
If you need a small snack just before bedtime, make it a high protein snack that will keep your blood sugar stable, as opposed to a high-carb snack that can wake you up in the middle of the night. Teitelbaum recommends sliced meat and cheese, a handful of nuts, or a hard boiled egg.
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5. Prepare a bath.
One
of Teitelbaum's favorite nightly rituals is taking a nice warm bath.
And he suggests adding a few scoops of magnesium salts, which will help
relax your muscles. A few drops of lavender oil can also slow heart rate and blood pressure, and put you in a relaxed state. If baths aren't your thing, add some to your pillow to calm you before bed.
6. Put your feet up.
In the same way that gravity pulls your food down for digestion, it
pulls liquids down toward your legs. So, raise your feet up slightly at
night. This helps cut down on those annoying post-midnight bathroom
visits.
7. Consider taking melatonin.
If
you find that it takes you a long time to fall asleep, try a dose of
melatonin. The hormone signals our sleep cycle, and small dosages can
help decrease the amount of time it takes you to doze off, as well as
improve your overall quality of sleep.
However, you don't need a huge amount. "Half a milligram of melatonin gives you all the benefits you need," says Teitelbaum. Speak with your doctor before starting any sort of medication, as he or she can help you with the correct dosage and right time to take it each night.