Getting a good night’s rest is crucial for overall well-being.
Starting the day well-rested sets the tone for the day, affects our mood, and impacts productivity. It even influences our health, regulating hormones like testosterone and melatonin
To achieve good sleep, you need to establish a bedtime routine.
And there’s no better way to learn about how to set the ideal bedtime routine than an infographic!
1. Create a comfortable sleep environment
Your bedroom should be conducive to sleep.
To do that, make sure to keep your bedroom dark, quiet, and cool.
Consider investing in blackout curtains to block out external light and earplugs or a white noise machine to minimize disturbances.
Also, adjust the temperature to a comfortable sleep temperature of around 15-19C.
2. Ditch the gadgets
It’s tempting to spend evenings scrolling through phones, tablets, or watching TV.
However, blue light emitted by these devices screens can disrupt melatonin production, a hormone that regulates sleep.
A good benchmark is to avoid gadget use at least an hour before bedtime.
3. Refrain from caffeine
What you eat and drink in the hours leading up to bedtime can impact your sleep quality.
Avoid consuming large meals, caffeine, and alcohol close to bedtime as these substances can stimulate your body and make it harder to fall asleep.
If you’re hungry, opt for a light, healthy snack like a banana or a small handful of nuts.
4. Set a consistent bedtime
Consistency is key when it comes to regulating your body’s internal clock, so establish a regular bedtime and stick to it, even on weekends.
Going to bed and waking up at the same time each day helps synchronize your sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.
5. Engage in relaxing activities
Relaxing activities before bedtime sends signals to your body that it’s time to wind down.
Reading a book (a physical one), taking a warm bath, or doing deep breathing exercises can help calm your mind, relax your muscles, and help you sleep better.
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Want to make cool designs like this infographic on the ideal bedtime routine?
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To get started, sign up for a free account, pick a template from our library, add your content and start creating!