5 habits top athletes use for Better Sleep: Evening routines for a healthy sleep
- thatsglow
- Nov 2, 2023
- 2 min read
An established sleep routine can be more effective than you think. It has a significant impact on our physical and mental health and ensures that we are rested and ready for the day ahead. Rituals in the evening routine can have a meditative effect and our brain stores certain processes and environments in connection with going to sleep so that we can fall asleep better.
Find out why sleep is so important in part 1 of the blog post: The Power of Sleep
But now to part 2: What helps you sleep better?
Which evening routines help you sleep better?
1. Avoid coffee and heavy meals
Limit caffeine and heavy meals: Avoid caffeine and large, heavy meals close to bedtime. If you're hungry, opt for a light snack and choose herbal tea like lavender, chamomile, or fennel instead of coffee or caffeinated drinks.
2. Always go to sleep and wake up at the same time
By going to bed and waking up at the same time, your body gets used to a consistent rhythm, which helps prevent sleep disorders. It is advisable to stick to the same bedtime on weekends so as not to disrupt your body's biological clock.
3. No screens 30 - 60 minutes before bed
In today's connected world, it can be tempting to check email or social media before bed. But the blue light from screens can affect the production of the sleep hormone melatonin. Watching TV, using smartphones and computers close to bedtime can stimulate the brain and impair falling asleep.
To create an optimal sleep environment, put your phone on airplane mode and avoid emails at least 30 - 60 minutes before bed.
4. Cultivate meditative rituals
Ideas for meditative rituals
Reading can be a wonderful way to forget about stressful everyday life.
Use relaxation techniques: Even a short meditation works wonders. Feel free to read the article Relaxation exercises for everywhere
Body care: Taking care of your skin can be a relaxing and meditative evening routine. Gentle, soothing face massage techniques when cleansing using products that contain relaxing scents; or a twig of peppermint in your shower create wonderful wellness moments.
This routine can not only improve your skin, but also help you relax and relieve the stress of the day. Absolute favorite! 😊
5. Dim lights
Darkness promotes the release of melatonin, the sleep hormone, making it easier to fall asleep. Reducing light in the evening helps support the body's rhythm.
Implementing these tips and tricks into your sleep routine can help you enjoy a restful night's sleep. A healthy sleep routine is crucial for your well-being and your performance in everyday life. Even Top athletes rely on restful sleep to improve their performance. Try these recommendations and adapt them to your individual needs for the best possible sleep experience. Good night and sweet dreams!
