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- An effective bedtime routine for adults is a routine that includes relaxing activities in low light that help you de-stress and fall asleep faster. Spend 30 to 60 minutes before bed reading, listening to music, doing yoga, journaling, taking a warm shower or bath, or doing a breathing exercise.
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Dec 8, 2023 · A bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before going to bed. Your bedtime routine can be tailored to fit your specific needs and sleep environment.
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An effective bedtime routine for adults is a routine that includes relaxing activities in low light that help you de-stress and fall asleep faster. Spend 30 to 60 minutes before bed reading, listening to music, doing yoga, journaling, taking a warm shower or bath, or doing a breathing exercise.
Nov 9, 2020 · When choosing a bedtime, it’s most important to make sure you’ll get enough sleep. The amount of sleep we need varies by age and individual need, but the CDC recommends that adults get at least seven hours per night.
- Set an Alarm to Signal Preparing for Bed. You should start your bedtime routine at a consistent time each night. You can set an alarm or notification on your phone using the iPhone sleep timer or an Android mobile app.
- Eat Light and Healthy Before Bed. Eating late meals and drinking alcohol before bed can create unhealthy sleep habits and encourage weight gain. Try limiting your eating window to 10 hours per day, to improve your metabolism and sleep quality.
- Create a Pre-Bedtime Playlist. Making a bedtime playlist can help you start letting go of mental attachments. Psychology studies have shown that listening to music can help encourage sleep and improve sleep quality.
- Lower the Lights and the Thermostat to Hibernate. The circadian rhythm regulates the body’s temperature, which normally runs at 98.6 degrees. Lowering the thermostat to 65 degrees is a good temperature for sleep.
May 13, 2023 · Adults should try to go to sleep between 10:00 and 11:00 p.m. Despite age and sleep need, having a consistent wake time, even on the weekends, is important for better sleep . Schedules, wake times, and even sleep needs can shift, so it helps to remain flexible.
Dec 8, 2023 · 1. Invest in a Better Mattress and Bedding. Having the best mattress for your needs and preferences is vital to making sure that you are comfortable enough to relax.
Oct 8, 2023 · There’s no “perfect” bedtime routine. Rather, you’ll want to try soothing exercises and rituals that work for your timeframe and lifestyle. If you can dedicate an hour, that’s great; if all you...
