While there might not be a lot you can do about the daily stressors of life, you can improve your quality of sleep each night, which can have tremendous benefits on overall well-being. If you’re not sure where to begin, check out these simple tips
Why an Evening Routine Matters
Our bodies operate on routines, like our internal clock that signals us to go to sleep and wake up each day. One of the best ways to improve the quality of sleep is by sticking to a regular sleep schedule, and we can help achieve that through consistency in our evening routines. Important aspects of an evening routine include:
- Activities that help you wind down in the evenings.
- Daily dietary habits that help you sleep better.
Activities to Help You Relax
Your body needs to be prepared for sleep, and being energized or overly stimulated can make it much more difficult to do. Pay attention to the activities that you engage in later in the day, and slowly eliminate the ones that are more likely to keep you from sleeping soundly.
- Incorporate light exercise. Walking or light yoga and stretching before bed can help you sleep better. Doing a hard workout right before you go to bed stimulates your nervous system and elevates your heart rate, both of which can make it harder to fall asleep, so save the HIIT workouts for earlier in the day.
- Get in the mood for sleep. Prepare yourself for bed by setting the environment for sleep. Set reminders to dim the lights and shut off screens at least an hour before bedtime. Too much time staring at a screen (laptop, desktop, smartphone or tablet) can disrupt your sleep. Your eyes process ambient light to set your internal clock, and exposing them to artificial light later at night can disrupt your circadian rhythm.
- Engage in mindful meditation. Studies show that meditating even for 3-5 minutes before bed can help you sleep better. Sit quietly and focus on your breathing to calm your mind. If you’re not sure where to begin, there are a lot of great meditation apps out there to help you calm your mind before going to bed.
- Read, take a bath or listen to calming music. There are plenty of other things you can do before bed that may help you relax. Find the ones that work best for you and schedule them into your day, even if it’s just for 10 or 15 minutes before you go to sleep
Diet and Nutrition for Better Sleep
Your diet can make a big difference in how well (or how poorly) you sleep. Besides eliminating foods from your nightly habits that can contribute to poor sleep quality — such as caffeine or alcohol — it’s also important to add in foods that will benefit your sleep routine.
- Eat a well-balanced dinner. Digestive discomfort can lead to sleep disruption, so it’s best to avoid certain types of foods before bed. Large meals or those that are spicy or high in fat or sugar can interrupt your ability to sleep as your body works to digest the food. Instead, eat a light meal for dinner like California Walnut Larb Lettuce Wraps, a Walnut, Pear and Avocado Bowl or a California Walnut Korean Bulgogi Bowl.
- Snack smart. Although it’s ideal to curb eating a few hours before bed, if you need a late night snack, consider a handful of walnuts. Walnuts contain melatonin (3.5 +/- 1.0 mg/g), an important plant compound related to maintaining a healthy sleep cycle.
- Prepare a hot beverage. Prepare a cup of herbal tea or, even better, this Lavender-Infused Walnut Milk. Get the aromatherapy and melatonin benefits from walnuts plus some extra nutrients to help you sleep better.
Bonus tip: Start in the morning. Good sleep starts with maintaining an overall healthy lifestyle and taking care of yourself all day long. Wake up feeling refreshed and commit to a revitalizing morning routine to start and end each day on the right foot. It’s easy to get started with these simple tips for Mastering Your Morning Routine.
Sleeping better begins with taking small steps to create a sustainable evening routine so your body and your mind know it’s time to get some shut-eye. By following these tips, you can be well on your way to better sleep.
