Powerful bedtime habits healthy people do

Routine habits are one of the most powerful determinants of our health. And believe it or not, what you do during the last 30 minutes of each day, will be either your most health-harming or health-promoting part of the 24-hours you have.

When certain healthy habits are habitually done before bedtime, you likely will experience reduced stress, improved sleep, a boost to your productivity, and even achieve more happiness and joy.

What exactly do healthy people accomplish pre-bedtime giving them an edge of a more fit, healthier, and happier life?  Here are their secrets and how you too can practice what they do:

·      Have a bedtime routine

This may seem obvious yet many individuals fail to make this happen.  They may stay up late certain nights or wake up several hours later on weekends than they do on weekdays.
Most healthy people follow an approximate bedtime and wake time every day of the week. When your body is in a rhythm, it will naturally feel sleepy as bedtime approaches and will naturally wake up the next day at the same time. We need our “wind-down” time each night. Ignoring our body’s signals of feeling tired by staying up several hours into the night, only increases tension making it more difficult to fall asleep.  Determine what your bedtime and wake time should be and stick to it 7 nights a week.

·      Turn off all electronics 30 – 60 minutes before bedtime

If you want to wake up the next morning feeling physically and mentally relaxed from a good night’s sleep, power down all electronics at least 30 minutes before bedtime.  This includes watching TV or spending time on tablets, laptops, smartphones, or computers. Anything basically with a screen needs to be put away.  These devices, as much as we need them, also are disruptive to falling asleep. In fact, it’s strongly advised to not even have any electronics in the bedroom.  Keeping a tablet or smartphone on your nightstand will only tempt you to check it, possibly throughout the night.

·      Take a warm bath or shower

A morning hot shower always feels good but lounging in a sudsy, warm bath in the evening is a perfect way to relax your body preparing it for sleep.  Even just washing your face, removing makeup and debris, tells your body you are preparing for bedtime.  Pulling up the covers with an unwashed face can cause inflammation that can affect breakouts and collagen breakdown, making skin look older. A quick but thorough wash using a mild cleanser can do the trick to prevent acne or other skin disruptions.  Plus it simply feels good to at least have a clean face.

·      Brush and floss every night

If you already do both of these practices, good for you.  You may brush your teeth nightly but you should also be flossing. A 2012 Cochrane review of 12 randomized trials found that people who floss in addition to brushing their teeth have less gum bleeding and gingivitis than people who only brush.  Flossing at night before bed removes plaque which covers your teeth.  Besides, you’ll go to bed with food-free teeth which always feel nice.  It is also recommended to floss again in the morning after eating breakfast. 

·      Read

Whether you pick up a book, magazine, or other publication, reading before bedtime can fuel creativity, passion, and inspiration as you feel yourself nodding off to sleep.

·      Get organized by making a list

All of us at some point in our lives have had nights of tossing and turning, trying to fall asleep.  More often than not, it’s due to overthinking or maybe trying to remember things that need to be done, or stressing over problems affecting your life. Becoming more organized can help. One way is taking time to write down your thoughts in a journal.  Or make a “to-do” list listing what you want or need to accomplish the next day.  Writing down your thoughts or plans is a way to get those concerns out of your head so you can rest easy during the night.

·      Plan your workout for the next day

If you wonder how some people manage to fit in daily exercise, they plan and make time for it. To make exercise happen, take the time to fit it into your schedule. Lay out your workout clothes the night before, eliminating one more excuse not to work out the next day. Before going to bed, plan for the next day the best time for you to at least squeeze in 15-30 minutes (ideally up to 60 minutes) of whatever exercise you enjoy doing the most. Knowing you have made a plan will make you more accountable to sticking to it.