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Bedtime Routine: Tips for Better Sleep

Bedtime routines are not just for kids. 

Over a third of American adults report sleeping less than the recommended 7 hours per night. Individuals sleeping less than 7 hours per 24 hour period report a higher incidence of chronic issues such as obesity, heart disease, depression, kidney disease, and diabetes per CDC statistics. 

Sleep can be improved by creating a healthy bedtime routine that relaxes the mind and body. Below are some ideas for creating a routine to improve sleep. 

5 Steps for Bedtime Routine Success

1. Set a bedtime and stick close to it at night. 

Keeping a bedtime lets your mind acclimate to your timing of sleep.

2. Avoid eating meals within 1-2 hours before bed.

Sleep can be hindered by reflux and stomach pain, to prevent these symptoms avoid eating within 1-2 hours of bed.

3. Replace screen time in the evening with a book, bath, craft, or other relaxing activity. 

Light from phones, tablets, computers, and TVs, has been shown to be disruptive to the body’s natural sleep cycle, so try replacing these with a different activity as bedtime approaches.

4. Try journaling or a simple to-do list before bed. 

Take time to sort through thoughts and feelings before bed to improve sleep.

5. Add stretching, yoga, and/or meditation.

Relieve stress through the above activities to relax the mind and body in preparation for bedtime.

AH