What is your nighttime routine? It is encouraging you to fall asleep, or keeping you awake instead? The key to getting enough rest is to know which of your habits are good as well as those you need to avoid when trying to get to bed on time. Here are some bedtime dos and don'ts to get you started on your quest for a good night's sleep.

These habits keep you awake and are definite don'ts before bedtime:
  • Eating large amounts of food late at night
  • Wearing tight clothing to sleep
  • Getting into bed before you are tired
  • Mulling over problems at bedtime
  • Cluttering your bedroom (this will cause it to feel smaller, distracting, and not relaxing) 
  • Exercising
  • Drinking alcohol
  • Eating fatty or spicy food
  • Excessive drinking
  • Working up until bedtime

These habits encourage sleep:

  • Use your bedroom for sleep only
  • Keep your bedroom as neat as possible to avoid a distracting environment
  • Exercise daily to make it easier for your muscles to relax at night
  • Darken your room completely at night to encourage melatonin production
  • Keep a journal to record your thoughts before going to bed
  • Take a bath to help your body relax
  • Take power naps during the day as needed
  • Get between 7 to 8 hours of sleep nightly
  • Establish a regular bed and waking time
  • Keep your bedroom at a comfortable temperature
  • Remove any potential distractions from your bedroom
  • Drink herbal tea to help you fall asleep
  • Invest in a mattress that is comfortable and supportive to your body
  • Avoid stressing before bedtime
  • Consume Tryptophan-rich foods to aid in melatonin production
  • Take any other needed measures(like changing your bedding, pillow, or mattress) to ensure that your bedroom is as comfortable as possible

By using these tips you will fall asleep when you want and sleep like a baby all night long. Do you have any nighttime habits that you need to change?