How to incorporate healthy habits in your night routine

Having a good sleep schedule is important to maintaining a healthy lifestyle. This includes your nightly routine. Sleep helps you to reduce stress, inflammation, fatigue throughout the day. It also provides support for weight loss, prevention to cancer and many more. CBD oil, sleep scheduling, baths and much more could be incorporated in your night routine as help for you to have healthier sleep.  These tips can help you develop a good night routine and feeling more rested in the morning. No more fatigue and tiredness.

Tips and Tricks to Healthy Sleep

Get rid of caffeine

Caffeine can make it very difficult for you to fall asleep and stay asleep. Caffeine is a stimulant and should be stopped four to six hours before bedtime. Caffeine is in coffee, soda and tea. “Caffeine builds up throughout the day, so two cups of coffee at dinner and some chocolate ice cream can be close to 500 milligrams of caffeine, a large dose. It is also a little-known fact that caffeine can stay in the system for up to 12 hours.”

Try meditation

Meditation before bed can be used to relax your body and create tiredness. Laying on your back and listening to a guided meditation is suggested.

Don’t use technology before bed

Blue light that is given off from your phone, tablet, computer and TV can affect the amount of sleep you get and how well. Blue light prevents the brain from creating melatonin, the chemical your brain creates that makes you tired and fall asleep. Say you want to watch an episode of your favorite TV show before bed, totally do that but 2-3 hours before your scheduled bed time.

Avoid nicotine before bed

Nicotine is a stimulant so if used before bed although it might be relaxing will be put into your body and create unrestful sleep.

Take a warm bath before bed

According to research from Cornell University Medical College, a nighttime drop in core body temperature increases one’s chances of both falling asleep and enjoying the coveted deep layers of sleep. This can be done by taking a bath and allowing yourself to relax before bed. After a long day, this can be your “me” time and probably the only time you have out of your day to just take some time for yourself.

Don’t get into bed until right before it’s time to sleep Before you decide to go to bed you need to consider the amount of time you spend in your bed before actually going to sleep. This time can be consumed with your phone, or TV. It's vital to understand that making your beds' primary role as sleep can change the way your body reacts to sleep. This allows you to train your mind that when you’re in bed it’s time to fall asleep.

Schedule a bedtime

This might sound silly but scheduling a designated time to be in bed with your eyes shut; trying to go to sleep is very important. Young adults 18-25 need to get 8-10 hours of sleep and adults older than 25 need about 7-9 hours. This can be easily organized and conditioned by your body if you are going to sleep and waking up at the same time. By going to bed and waking up at the same time your body gets into a rhythm and routine and it makes it easier for you to fall asleep but I’m sure you’ve heard that before but there are many different ways to execute this. Get up at the same time each morning. Keep your biological clock on track. Do not nap during the day.

Incorporate CBD oil in your night routine

Many people note that CBD oil is effective for better sleeping habits and sleep related disorders like insomnia. This can be because CBD has anti-inflammatory properties. In simpler terms it allows the body to relax and eases anxiety that might relate to restless sleep. You can incorporate this into your night routine as an essential oil diffuser or taking it orally.

Melatonin

Melatonin is defined as a hormone that the pineal gland in the brain produces. People can also take it as a natural or synthetic supplement to promote restful sleep. Almost everyone and their mother has used melatonin at some point in their life to promote healthy sleep cycles. Although it has much similarities to the effects of CBD oil in the sense it eases your body and allows you to relax thus falling asleep faster and sleeping ultimately better.

Stay hydrated

Dehydration can make you feel sluggish and tired when you want to be awake. Having a glass of water before bed and when you wake up can help you feel less fatigued in the morning. Throughout the day it is also important to note that drinking water and working out can help your sleep tremendously. Working out can help you feel tired when it is bedtime and energized throughout the day. Water and physical activity are the perfect combination to a healthy lifestyle.

Decide when the work day ends

It’s easy to lose track of time and stay too late. Establish a cut off time for work-related emails and phone calls, paper work and worries. You should make a list to help you not worry as much at work for the morning when you are well rested and ready to accomplish more throughout the day than staying up at night.

           Making little changes to your night routine can build a healthy lifestyle.Sleep is absolutely pivotal to mental health as well, you could experience anxiety or depression without it. By following these simple changes will create a sense of control over your sleep and life. Health is very important and sleep is at the top of the list. You might have heard many times before in your life how important sleep is and a healthy lifestyle. These are the simple tips and tricks that are easy and doable.