Healthy Living

A Pre-Bed Routine That Can Actually Help You Succeed

01/31/2017 03:05pm ET | Updated February 2, 2017

After a long day of work, finally crawling into bed at the end of the night can be one of the best parts of your day. After all, sleep is essential to helping your mind and body recover and get ready for the next day. However, just getting into bed and actually getting sleep every night is only half of the battle. If you look at today’s most successful individuals, you will find that they don’t just get sleep every night, but that they have a pre-bed routine that they rely on to help them get the right type of rest and get ready to take on the following day.

A pre-bedtime routine is one of the best ways to get your body into rest and relaxation mode so instead of tossing and turning all night you can actually drift off and get some rest. If you haven’t developed a pre-bed routine, there is no better time to start. Every person is different and every person is going to have a different bedtime routine that they rely on every evening.

When it comes to making a routine such as this for yourself, here are a few tips that can help you make the most of your pre-bed routine.

1. Find A Relaxing Activity You Enjoy

The more you can do to relax right before you go to bed, the better off you are going to be. Whether you find meditation to be relaxing, prefer to read or if you like taking long bubble baths, make sure you find an activity that appeals to you.

If you aren’t a fan of baths, don’t force it just because it helps other people fall asleep. Knitting may be your thing. Either way, taking some time for yourself before bed can help you unwind, relax and get your body ready to recuperate after a long day.

2. Start Your Routine 30 Minutes Before Bed

The key to a successful pre-bed routine is making sure that your regimen is not too long and not too short. A great time frame is around 30 minutes. Set this time aside for yourself every evening.

Wash your face, brush your teeth, enjoy your relaxing activity and try to do it in the same order. It will help your brain get into “sleep mode,” and it will actually help your body relax naturally as it knows you are about to end your routine by going to bed.

3. Make A Regular Sleep Schedule For Yourself

This is one of the biggest sleep-related pieces of advice out there, but it is one that shouldn’t be overlooked. Set a sleep schedule for yourself. Go to bed at the same time every night and get up at the same time every day.

Doing this will drastically change the quality of sleep that you get and help you feel more rested in the morning. It will also help you fall asleep easily when it is time to go to sleep.

4. End The Day On A Positive Note

One of the biggest things that prevents people from falling to sleep when they lay in bed in the evening is stress and worry. Try to end your day on a positive note. Maybe this includes simply listing five things you are grateful for before you go to bed, or doing something you enjoy before you fall asleep.

Many people have found success by allotting time earlier in their day to write down all of the things that they are concerned about or that may worry them. Give yourself 10 minutes in the afternoon to write these things out and get them off your chest, so they don’t keep you up at night.

5. Disconnect From Work

A clear mind is a predecessor to a good night of sleep. If your mind is preoccupied with work and you are feeling overly stressed, it will be extremely difficult for you to fall asleep. Your pre-bed ritual is all about you, not about work, so actually take the time to disconnect.

Turn off your phone and put your tablet away. After all, in addition to clouding your mind, looking at too much blue-light from technology can keep you up even later.

These five easy tips can be essential to helping you create a pre-bed routine that can improve your quality of sleep and help you be more rested, focused and ready to take on the day when morning comes.

Every person’s pre-bed ritual is different, let us know what you do to prepare for sleep in the comments below.

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