Having trouble sleeping? You’re not alone.
There are many reasons why many remote workers struggle to get seven to eight hours of sleep every night.
Some are stressed and anxious. Others struggle to disconnect from their online work from home job.
Whatever the reason is, one way to get better sleep is by establishing a bedtime routine
This is a set of activities you perform in the same order every night.
Although the best wind-down routine varies from person to person, it usually ranges from thirty minutes to one hour.
So, how do you establish a proper bedtime routine to get better sleep? Here are some tips that can help:
Go to Bed at the Same Time Every Night
One simple bedtime routine you can start to get better sleep is sleeping at a set time each night. Yes, this includes weekends.
Our bodies naturally follow the circadian rhythm, a 24-hour cycle that regulates various physiological processes, like our sleep-wake cycles.
By going to bed and waking up at the same time every day, we’re “setting” our natural body clocks to when we want to sleep and wake up.
Optimally, this should be between 10 pm and 11 pm, but no further, so you can get at least seven hours of sleep every night.
Fully Disconnect From Your Gadgets
Nothing beats playing your favorite video game or catching up on your favorite shows after a long workday.
However, minimize it an hour or so before sleeping to improve your sleep quality.
This is because gadgets emit blue light, which tricks our mind into thinking it’s still morning, suppressing its production of melatonin and keeping us awake.
Practice Relaxation Techniques
Although studies show that exercising improves sleep quality, doing a heavy workout before sleeping makes it harder for you to sleep.
Instead, do simple relaxation techniques like deep breathing exercises, stretching, and yoga. Aside from these, you can also take a short walk an hour before you go to bed.
Take a Nice, Warm Bath
Some people find taking a warm, relaxing bath helps them fall asleep.
Science seems to agree with them, as studies show that a warm bath improves melatonin production, a hormone regulating one’s circadian rhythm.
Eat a Light Snack Before Bedtime
Eating a heavy meal before bedtime leads to indigestion, acid reflux, and midnight bathroom breaks, which disrupt your sleep.
However, not eating enough also leads to late-night cravings and equally disturbed sleep.
So, what should you do, then?
The best way to solve this is by eating light snacks like nuts, kiwi, and tart cherries which help improve your sleep quality.
Avoid spicy and acidic food, alcohol, and, of course, caffeine. Instead, drink warm milk, chamomile tea, and golden milk (turmeric milk).
Read a Good Book
Looking for a relaxing hobby that you can try instead of using your gadgets before sleeping? Consider reading.
Reading helps put your mind off your stressors and worries, helping you sleep more soundly every night.
Avoid exciting genres like action, horror, or suspense. Instead, go for romance, classic detective stories, and fantasy.
Listen to Soothing Music
This releases hormones that help improve your mood and take your mind off your doubts and problems.
Other types of music to listen to include pink noise, which improves sleep quality, and white noise, which helps drown out other noises so you can fall asleep faster.
Pray or Meditate
To some people, their wind-down routine isn’t complete without saying a quick prayer for another day and for strength to face tomorrow’s challenges.
For those who aren’t religious, you can try meditating instead.
Mindful meditation helps you manage your emotions and unwind to get a good night’s sleep. Other forms of meditation include deep breathing and visualization.
Write in Your Journal
One of the benefits of having a journal is it enables you to release any thoughts bothering you throughout the day. This helps you unwind into a calmer state of mind before sleeping.
Make Your Bedroom Cold and Dark
This makes it as conducive to sleep as possible.
Before lying down, dim your lights and set your room’s temperature to somewhere between 15.5 and 19.5 degrees Celsius.
Ready to Go to Bed?
Great mornings start with restful nights.
However, with the many distractions in our daily lives, getting enough sleep is easier said than done.
Fortunately, by incorporating some of the tips mentioned above into your bedtime routine, you’ll be able to manage.
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