A good night’s sleep can cure everything, as the saying goes. Equally important is the routine that helps you rest better and wake up more energetic. A good nighttime routine can mean doing things that will help you sleep and avoiding things that can make you restless like late-night caffeine drinks or eating food that makes you uncomfortable.
It is important everyone find their own routine as every person has different tastes and different sleep patterns. However, some things are a given like getting at least 8 hours of sleep and going to sleep early as staying up late can produce cortisol in the body that can lead to weight gain and increase risk of diseases.
Here are some things that everyone should always to do in the night before going to sleep, to keep themselves healthy:
Washing Your Face
As any woman would tell you, it is the most important rule that one should follow to help take care of your face. For men as well women it is important that they wash their face before they hit the sack. It is especially important for people who have dry skin. If you do not wash the germs, dirt, sweat, and the makeup at the end of the day, you can get pimples and might even develop eye infections. Washing your face and then applying a moisturizer will also help you get better and soft skin.
Brushing Your Teeth
Everyone, from a toddler to an older adult should follow this rule before going to bed. If you do not brush or floss your teeth at night, a thicker layer of bacteria can form on your teeth. These bacteria, if not removed properly can begin to harden the coating on your teeth and for a cement like layer of tartar. Only a dentist can remove this layer later and this can lead to cavities, gum disease and foul-smelling mouth.
Putting Your Gadgets Away
Everybody has an internal clock or rhythm. Too much artificial light at night can interfere with this clock. The light from gadgets like smartphones and laptops can reduce the amount of melatonin in your body. This can mean that winding down becomes difficult for a person. So, always remember to put away your gadgets before you go to sleep and try not to fall sleep in front of a television screen.
Exercising and Stretching
Exercising is very good for you before you fall asleep. It can make you rest more peacefully and have a deeper sleep. But it is important to exercise at least 3 hours before your bedtime and exercise can produce more cortisol in the body that can cause to become more alert. If your schedule does not allow it, stretching can be a better alternative. Stretching just for 20 minutes before you sleep can help you get better rest.
Drinking water an hour before you sleep, is good for your body. Water is essential for many cellular activities in the body and this rule helps you not get up while sleeping because of thirst. The best way is to not drink water before suddenly going to sleep because it can interfere with your sleep cycle and cause to wake up for peeing in the night.