At the end of a long day, it’s hard to resist the urge to dive headfirst into bed, especially if you’ve been active during the day! Before you cozy up under the sheets, it’s important to evaluate what you do before bed and the repercussions it has on your health.
Consistent, healthy night-time routines are key to a good night’s sleep and the good of your overall fitness. If you don’t get enough sleep, crankiness and coffee addiction aren’t the only side effects; lack of sleep can leave long-term impacts on your body. But where do you begin in establishing a routine? And what should you do (and not do) in the hour before bed?
Stay Away From Caffeine & Beverages
Your night-time routine will affect your sleep. So stay away from sodas and caffeinated beverages right before bed. Not only will they keep you awake, but you will find yourself waking up periodically throughout the night to use the restroom. On that same note, try to stay away from beverages right before bed.
Pull The Plug
A popular night-time routine for many is to watch TV before they go to bed or as they fall asleep. But in reality, TV can stimulate your brain to a point where you will be restless to fall asleep for hours after the TV is turned off. What you think about right before you sleep can also affect your dream cycle and the quality of your sleep. The same goes for those who keep the computer or TV on by their bedside at night. Having any sort of light on in your bedroom will affect the amount of melatonin that the body produces naturally, since it’s produced by gauging the amount of light that we are exposed to.
Brush Your Teeth
The mouth carries more bacteria than any other parts of your body. Everything you put in your mouth for the day is still lingering in your mouth. Therefore, it is extremely important to brush your teeth before you go to bed. The longer you leave the day’s food and germs in your mouth, the higher chance will be that you will develop problems such as cavities or gum disease, which will have more dire consequences.
Wash Your Face
Regardless of whether you wear makeup or not, washing your face clears away the dust, dirt, and grime from the day. Leaving this gunk on your face overnight will go into your pores and will create pimples and oily skin. Washing your face before bed will leave your skin clean and refreshed, which also aids in relaxation.
Bed time stories aren’t just for children. One of the most calming and effective ways to fall asleep soundly is reading a book. Reading relaxes and calms your mind, helping you transition to a restful sleep. If reading is not your favorite past time, consider getting an audio book where you can listen to a story. This will help relax your mind and help you transition into sleep.
Keep your night-time routine on a regular schedule. Creating a healthy routine before bed will help your mind relax by giving your body visual cues that it is time for bed. Sometimes real life won’t allow us to go to bed at 9:00 pm everyday. But having a regular routine will ensure that your body will relax and wind down the way that it should, while still taking care of yourself before you turn in for the night.
Do you have a consistent night-time routine? Like TITLE Boxing Club on Facebook and share what you do before bed!