Sick of feeling exhausted? Tired of not getting enough done in the mornings? Developing a morning and night routine that enables you to get a good night’s sleep every night can enhance your mood and cognitive abilities. What’s more, you’ll feel more confident, perform better at work, and have a higher libido. Each person may require a slightly different routine, but important thing is consistency. Try to go to bed and wake up at roughly the same time every night. That way, your body will instinctively know when it’s time to wind down.
Below are some tips for a healthy night routine to ensure a good night’s sleep:
#1 Do Not Drink Caffeine Or Eat Any Heavy Meals A Few Hours Before Bed
Caffeine, alcohol, chocolate or heavy meals within a few hours of bed-time can affect your sleep quality. Try tot have dinner early and eat some light snacks if you are hungry, like buttered toast or a banana.
#2 Set Aside An Hour Before Bed To Wind Down
Take a bath, read, or listen to music – the important thing is to avoid anything too stimulating. This is not the time to reply to work emails or stare at screens.
#3 Drink Some Chamomile Tea
Chamomile tea contains an abundance of the antioxidant, apigenin, which binds to receptors in your brain that decrease anxiety and make you sleepy.
#4 Write In A Journal (And Keep Post-its By Your Bed)
As stress and anxiety can keep you awake, writing down any thing that is troubling you before bed can help get them off your mind. If you struggle with thoughts popping into your head right when you’re trying to sleep, keep some post-its and a pen by your bed to quickly jot them down.
#5 Make sure Your Room is Sleep Friendly
Your room should be cool, but not chilly, with a supportive mattress and comfortable bedding. Calmer colours on bedroom walls like blue and white have also been shown to improve sleep quality.
#6 Don’t Sleep With Your Phone In Your Room
Phones are a distraction for most people – it is just too tempting to check late at night. But the blue light keeps you up – it would be better to get an alarm clock and place your phone outside your room at night. And for a healthy morning routine to kick-start your day, follow these tips:
#7 Move Your Alarm Clock Out Of Reach
Moving your alarm clock to the other side of the room will force you to get out of bed. Or you could try the app Alarmy in which you must complete a puzzle for it to switch off. This will get your mind buzzing and make it easier to start the day.
#8 Try A Sun Salutation
Some simple stretches can improve your blood flow to your muscles and brain, making you feel more awake. A sun salutation is a yoga flow designed for mornings. Taking a few peaceful minutes for yourself will also start the day on the right foot.
#9 Get Some Fresh Air As Soon As You Wake Up
Open your window or go outside into the garden as soon as you wake up. The sunlight will regulate the circadian rhythm, making you feel more awake and leading to better quality sleep the next night.
#10 Have A Cold Shower Or Splash Cold Water On Your Face
Cold showers can also wake you up by improving your circulation and they are a refreshing start to the day.
#11 Develop A Morning Exercise Routine
This could be gentle exercise like yoga or a more vibrant workout like those on the YouTube channel, PopSugar Fitness. Having a regular exercise routine with a friend can make it easier to commit. You will also feel more energised, and your mood will improve.
#12 Write Down Your Goals For The Day
Taking a bit of time at the start of the day to reflect on what you want to achieve can help you visualise and implement what you need to do next. It can also be very satisfying to reflect on what you’ve achieved at the end of the day. That being said, you don’t need to be productive every day!
All clinicians at Oxford CBT are Cognitive Behavioural Therapists or Psychologists, offering evidence-based interventions and support for a range of issues for both young people and adults. If you would like to book an appointment you can do so on our online booking portal. If you have a question please get in touch via our online contact form or call us on 01865 920077.