A bedtime ritual is a routine that is repeated day after day in a certain sequence. In this article, you will learn what you need to do to make your sleep stronger and better.
Important evening rituals before bed
Try to put gadgets aside. The blue spectrum of rays from the screens impairs the production of the sleep hormone melatonin.
The fact is that the human brain perceives the radiation of phones and computers as morning light. Therefore, the light from the screens is a reflex signal to wake up, and not fall asleep.Therefore, it is so important to stop using gadgets 2-3 hours before bedtime.
Also, don't forget to prepare yourself and your bedroom for sleep.
Clean up the room, ventilate the room, prepare the bed. For a pleasant sleep, the cleanliness of pastel linen and the bedroom as a whole is important.
Take care of yourself: take a shower, brush your teeth. These daily rituals are always associated with sleep and signal to the brain that it's time for bed.
In addition, 2-3 hours before bed, you can go for a walk in the fresh air. Walking before bed significantly improves the quality of sleep and speeds up the process of falling asleep, according to research.
To adjust the daily routine and feel sleepy, use the bed only for sleeping.
