The reality is that most of us don’t really end the day in the most healthy way.
Most of the time that precedes going to sleep is usually spent with us sitting on the sofa watching television for hours on end.
All that blue light that is emitted from the television is washed all over us and more than likely we end up going to sleep way past our bedtimes.
All of the stress that we experience over the course of a day is taken with us to bed so the likelihood of getting a well rested night of sleep is unlikely.
Of course as with any other issue out there, a solution always exists. The great thing is that you really don’t need to put in any massive amount of effort to experience a relaxing evening and a good nights rest. On top of that the health benefits you will experience will be more than worth it.
1. Start to Engage in More Physical Touch
Yes, while sex is more important… this particular point is more than just that. Make sure that you cuddle your kids, massage your partners shoulders, and pet your dog/cat… all of this will help you feel a lot more relaxed and will ultimately help you get to sleep faster.
Eating food prior to sleeping can really mess up the circadian rhythms, and so once you finish your dinner you should call it a day.
Your body will appreciate that it won’t have to be working to digest all that food when you are sleeping and this will result in you experiencing a more restful sleep.
3. Make Out Time for Solitude
When you are busy with family and work all day your mind can literally be all over the place. This is why you need to carve out a little time each evening to be by yourself with your thoughts.
Just engage in an activity that you really enjoy and something that will help you become deeply relaxed.
4. Set up an Alarm to Go Bed
With most of us leading really hectic lives, the evenings can often times become extremely hectic and result in us completely losing track of time.
While I’m not too much of a fan of alarm clocks for getting up, I think they are really great way to help you get into bed at the right time.
5. Organize The Next Day
Taking a few minutes prior to going to sleep to actually organize your upcoming day will completely take the stress away.
You can tie up all the loose ends of the current day, write up a list of things that you need to do… and by doing so you will be far more relaxed and will ultimately be able to get a more restful sleep.
6. Be Sure to Power Down
It is a scientific fact now that blue light literally messes up our circadian rhythms.
The truth is that most people out there will deem it mad to turn off all electronics in the evening because how can you miss out on your favorite TV show? But truth be told, what is more important, some TV show or your health?
It is going to be in your long term interest to actually turn all the electronics off as early in the evening as you can. This means your smartphone too! You should also try to dim out the lights before getting to sleep.
7. Spend Some Time Outdoors in The Dark
Isn’t it a little strange that most of us don’t spend any time outside once the sun goes down?
While there is the concern of crime in many neighborhoods, we do need to appreciate that this isn’t an issue for most communities out there. So most of the time that is just an unfounded excuse.
Whenever you have a spare moment make sure that you are out there under the night sky enjoying and appreciating every single second! You will feel far better than just sitting on the sofa all evening long!
8. Start Moving!
Of course when it comes to your long term health, no one ever said that it is a bad idea not to move. However you will be glad to know that there are some great benefits to working out at night.
Recently there was a research study carried out by the University of Chicago which found that the hormonal responses of cortisol, thyrotropin and glucose were far better in those people who actually exercised in the evening than those who did it at other times of the day.
While you may be among the many that prefers to do an intense workout in the morning, you need to take out a little time in the evening to go for a little stroll around your local neighborhood.
This way you will be able to get to bed feeling super relaxed and ready to get a really good nights sleep.
9. Follow an Evening Ritual
Let me be straight with you… I literally have the same sleeping routine and have been practicing it every night for as long as I can remember. I do the same things, in the same order every single night of the week.
The great thing about doing this consistently is that in a short while your body will automatically begin to get tired and you feel very relaxed and ready to go to bed.
I’d recommend that every single person implement some sort of sleeping routine to help them get to bed faster, and in a more relaxed state.
10. Get into Bed As Early As Possible
The truth is that every hour before midnight is extremely valuable.
This is exactly why you need to get into bed as early as possible. This way you will wake up feeling fresh and ready to tackle the day