10 Ways to Make Your Night Routine So Boring You'll Sleep Like a Baby
Sometimes getting to sleep can be a major challenge, whether because your mind is focused on work or your body’s simply not tired. But those nights of tossing and turning can result in poor performance, bad moods, weight gain and exhaustion. If you’re having difficulties getting to sleep, the good news is there are a number of things you can add to your routine to help you catch some zzz's.
Even if your body doesn’t feel tired, there are certain actions you can take to help switch it into night mode. One place to start is by shutting off your smartphone and any other tech that could serve as distractions. You can also try adding reading, coloring in a coloring book and stretching to your bedtime routine to help you sleep.
Here are 10 ways to make your night routine so boring you’ll sleep like a baby.
Turn off your phone
Listen to “pink noise”
Sure, classical music or ocean sounds might be helpful in luring you to sleep, however recent research suggests that “pink noise” may work even better. Essentially the “cousin of white noise,” pink noise features a balance of high and low frequencies that are more natural and smooth than those of white noise. During a recent study, researchers observed and compared people who listened to pink noise before bed and people who didn’t, and discovered those who did not only slept better but performed better on memory-based tasks the next day too.
Turn down the thermostat
Take a shower an hour and a half before bed
Use lavender aromatherapy
Aromatherapy is known to have several effects on a person’s mood and sleeping patterns. More specifically, research suggests that the scent of lavender helps relieve a person’s stress and improve sleep quality. One study found that it not only helped improve the sleep of patients with insomnia, but in general, the sleep of perfectly healthy people too.