The best way to ensure you're always getting a good night's rest is to have the ideal bedtime routine. Your body has an internal clock that tells your brain when it's time to go to sleep and wake up. If you keep that pattern, you'll sleep better in no time. To help your body out, add melatonin for sleep to your nighttime schedule. Here are a few more tips to improve your sleep and be happier and more productive the next day.
Go to Sleep at the Same Time Every Night
Your body needs a regular sleep schedule. When you spend several days going to bed at the same time and waking up at the same time every day, your body gets into a rhythm. Additionally, taking these steps makes it easier for you to fall asleep at the same time every night. Start your routine between 30 minutes and two hours before bed and follow it daily, even on weekends and holidays.
Keep the Lights Low
As you prepare for bed, keep the lights low to signal to your body that it's time to wind down to sleep. Avoid exercise and heavy activity to keep your heart rate steady and anxiety and stress levels low. Bright lights can suppress your body's natural melatonin production for sleep and prevent you from getting the rest you need.
Turn Off Electronics Early
As much as you like having your phone to scroll through as you're trying to fall asleep, it's most likely responsible for keeping you awake. Try to turn off electronics, such as phones, laptops, and even your TV, an hour or so before bed. This simple step can help signal to your brain that it's time to go to sleep. Additionally, consider keeping your phone on DND while you're sleeping to prevent unintentional interruptions.
Meditation can help get your mind and body ready for bed. Regular mindful meditation allows you to focus on your feelings and come to peace with them through deep breathing and visualization. It doesn't have to be an hour-long session with your inner self. Instead, it's a few minutes of your time to gather your thoughts and free your mind. You can also add 10 to 15 minutes of light stretching with breathing exercises to improve sleep quality and reduce leg cramps that can wake you up in the middle of the night.
Use Your Melatonin Diffuser Pen
Your body makes melatonin naturally to signal the brain that it's time to sleep. A melatonin diffuser pen can help you achieve sleep quicker by giving it the extra push necessary to start your internal wind-down process. Many consumers choose melatonin for sleep as a natural way to achieve a better quality of rest at night.
Sticking to a bedtime routine can improve your sleep quality. When you're not getting a solid seven to nine hours of sleep nightly, you're less productive the next day, experience daytime drowsiness, and more prone to making mistakes. So follow these tips and add a Melo Air Melatonin pen to your nighttime schedule to get to sleep faster and stay asleep longer.