6 Nighttime Habits for Better Mornings
Do you wake up feeling tired and sleep-deprived? Here are nighttime habits worth practicing for better mornings.
Ever woken up on the wrong side of the bed? Your evening routine (or lack thereof!) may be to blame. While it can be impossible to maintain an immutable regimen, you can start practicing these nighttime habits to increase your chances of having a good morning.
1. Go To Bed at the Same Time Every Night
Consistency is key when it comes to developing healthy nighttime habits. Maintaining a regular sleep-wake schedule is a good first step. Try not to get up much later than usual, even when you’re tired from a work all-nighter or feeling hungover. According to the Journal of Sleep Research, waking up and sleeping at the same time every day will help you improve long-term sleep quality, which will help you feel better during the day.
2. Have a Light Dinner
To all the late-night bingers and refrigerator raiders, this one’s for you. of food late at night negatively affects sleep quality. Big meals disrupt your body’s natural release of HGH, or human growth hormones and melatonin, which help restore your body while you sleep. When the munchies strike, have a light snack rich in carbohydrates instead, like toast or crackers, to help reset your snooze cycle.
3. Drink Warm Water Before Bed
It might be tempting to have a nightcap, but instead of grabbing a cold one, quench your thirst with good ol’ H20. Having a few sips of lukewarm water before hitting the sack is a nighttime habit you’ll want to get with. can improve positive emotions, satisfaction, and calmness, especially if you are usually dehydrated.
4. Create a Good Sleep Environment
Make it a nighttime habit to create an environment conducive to rest, starting with the right mattress. There is no right or wrong kind, just the right one for you. Consider the height, softness, bounce, and thickness – what feels best on your body?
While an orthopedic mattress might set you back anywhere between P15,000 to P25,000, the ROI is priceless, especially if you suffer from lower back problems. The American Journal of Physical and Medical Rehabilitation notes that poor-quality bedding can increase lower back pain and disrupt sleep.
Next, make sure your room’s temperature is just right and that it’s pitch black. Even with your eyes closed, light can still find its way to your peepers, so draw your blinds, switch off all the lights, and return that lava lamp to your niece.
Now that the room’s all cold and dark, consider using a white noise machine to complete the doze dome experience. Some guys find static soothing because it shuts out sudden noises that might otherwise wake them up. Some machines create heartbeat sounds or the soothing rhythm of the falling rain (queue the song by The Cascades). Choose one that works best for you.
5. Switch Your Phone Off
Make it a nighttime habit to ditch devices, at least until sunrise. Doom-scrolling on social media or checking your email to see how that big project is coming along will only stimulate your mind when you should be slowing it down.
Another reason to hit airplane mode is the emitted by your smartphone. It is bad for your eyes and disrupts your circadian rhythm by tricking your brain into thinking you’re looking at sunlight. Want to wake up to a better morning? Hit the power button before bed.
6. Practice Good Hygiene Before Bedtime
While a cool room will help send you to la-la land, taking a warm bath before hitting the hay might help you get there even faster. An article published in the journal suggests that can help improve sleep quality. Your core body temperature naturally cools right before bedtime, but the skin temperature on your hands and feet increases. Immersing your body in warm water may help regulate temperatures and make you sleep better.
In addition, make sure you wake up to with POND'S Men Facial Wash Acne Solution. This product contains Thymol T essence that locks itself onto acne-causing bacteria and continues targeting while you sleep.
You can also use Master Deep Cleanser Oil Control Max after a particularly active (read: grimy) day. Apply a few drops on a cotton pad and wipe it on your T-zone to curb excess sebum and prevent breakouts.
Making these minor adjustments to your nighttime habits may not seem like a big deal, but they do add up, especially in recharging your body. With these tips, you’ll soon be sleeping like a baby and waking up feeling like a new man.