Night Time Habits: 4-Step Bedtime Routine to Follow For a Healthy Lifestyle


Humans are creatures of habit. Nighttime routines also help establish habits that help our brains recognize when it’s time to sleep.

Routines, regimes, schedules are very important, more than we can think. Even as students, arranging a schedule was something everyone advised. IT helps put our gears of life into discipline. No, it does not have to be rigid in any way, however, a fixed schedule can sometimes also be an advantage for our health. We all know that sleep is one of the most important aspects of a healthy lifestyle. The way we get ready for bed also says a lot about our lifestyle. For a good night’s sleep, there are certain things that one must practice.

It’s no surprise that a good night’s sleep is essential. Lack of good-quality sleep can have an adverse effect on physical and mental health, especially at times like this, when most of us are dealing with sedentary lives. Developing a healthy nighttime routine isn’t just about self-care. It is also about ensuring better health and a better future. Humans are creatures of habit. Nighttime routines also help establish habits that help our brains recognize when it’s time to sleep.

Here’s a 4-step nightly routine

  1. Step 1: Leave electronics alone 1 hour before bed: Electronic devices, including computers, televisions, smartphones, and tablets, emit intense blue light. When you wear these devices, that blue light floods your brain, tricking it into thinking it’s daytime. As a result, your brain suppresses melatonin production and works to stay awake.
  2. Step 2: Remember to soak up your morning dose of healthy fats: Consuming fat first thing in the morning is very important to control hormonal imbalance and also to lose weight and control diabetes. Not only does it improve our body’s response, but it also decreases our episodes of hunger and cravings. Because there are no carbohydrates present, there is no increase in blood glucose. In addition, it improves insulin resistance.
  3. Step 3 – Write a to-do list for tomorrow: Creating a to-do list keeps your mind from worrying about tomorrow’s tasks. When you wake up in the morning, you’ll have an itinerary ready to start your day. Setting aside 15 to 30 minutes each night to prepare for the next day can help prevent hectic mornings and promote calmness at bedtime.
  4. Step 4: Relax from stress- Pick an activity to de-stress. It can be meditation, breathing/stretching exercises, reading a book, light music, or just hanging out with your family. They slow down the mind and body, relieve tension, and improve sleep quality. When you wake up refreshed and energetic, you start to feel healthier and more productive.
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Published Date: May 21, 2023 10:51 AM IST

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