How can I improve my evening routine for better sleep?

How can I improve my evening routine for better sleep?

To improve your evening routine, consider winding down at least an hour before bed. This can include activities like reading, meditating, or taking a warm bath.

What specific activities should I avoid before bed?

Avoid screens from phones, tablets, and TVs, as the blue light can interfere with melatonin production. Also, steer clear of caffeine and heavy meals.

How long should I spend on my evening routine?

Aim for at least 30 minutes to an hour for your evening routine. This gives your body time to relax and prepare for sleep.

Are there any relaxation techniques you recommend?

Yes! Techniques like deep breathing, progressive muscle relaxation, or gentle yoga can be very effective in promoting relaxation before sleep.

What time should I aim to go to bed?

It's best to go to bed at the same time each night. Aim for 7-9 hours of sleep, so calculate your bedtime based on when you need to wake up.