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Healthy And Effective Bedtime Routines

For most adults, the day is packed with work and other activities that make it nearly impossible to unwind before bedtime. That’s where creating a bedtime routine comes in. The beauty of a bedtime routine with natural sleep supplements is that you can tailor it to your individual needs. If you’re someone who’s constantly on the go, then winding down before bed is even more crucial. Research has shown that insomnia is a common sleep disorder that affects many adults.

A bedtime routine, along with sleep support supplements, can be the solution to these sleep problems. The routine should consist of calming activities that help your body relax, such as reading a book, taking a warm bath or shower, and meditating. Once done with your routine, your body will be in a relaxed state, which in turn will allow you to fall asleep quickly and peacefully. So, why not take advantage of this simple yet effective way to end your day? Start creating your bedtime routine today and see the results for yourself.

Limit All Screen Time Before Bed

In today’s world, we are constantly surrounded by screens. From the moment we wake, we check our smartphones, and we stare at our laptops and tablets throughout the day. However, the screens emit a powerful blue light that can be detrimental to our sleep patterns. Blue light tricks our brain and body into thinking it’s still daytime, making it harder for us to fall asleep at night.

using tablet in bed at night

Not getting enough sleep can lead to a range of health problems, from fatigue to depression. Studies have shown that turning off screens at least 30 minutes before bedtime can help promote better sleep. So next time you find yourself scrolling through social media or binge-watching your favorite show at night, consider turning off the screens and getting some much-needed rest.


woman practicing yoga before bed

Take Time And Unwind

Work-life balance is a tricky concept, and it looks different for everyone. But no matter how demanding your life may be, it’s crucial to prioritize a good night’s sleep. Incorporating a healthy bedtime routine into your schedule is just as important as regular exercise and a balanced diet. Sleep specialists recommend allocating 30 minutes to an hour for a bedtime routine, allowing ample time to relax and unwind before diving under the covers.

With this kind of time frame, you’ll have the opportunity to practice proven techniques and give yourself the best chance at high-quality sleep. So, whether you’re working around the clock, chasing after the kids, or both, make a restful routine a non-negotiable part of your daily regimen.

Eat Light, Avoid Alcohol

Trying to sleep at night can be more challenging than it seems. Sometimes we get the late-night munchies and indulge in several snacks, even after a heavy dinner. Often, we also love to have a nightcap or dessert before bed. However, these habits can lead to bad outcomes for our health, impacting our metabolism and sleep quality. Such practices can even promote weight gain, and the effects can be really long-term. Therefore, you should limit your eating window to ten hours per day, and healthier food options like oatmeal, yogurt, or nuts can increase your melatonin levels before you sleep.

avoiding alcohol

Drinking alcohol can serve as a depressant, and while it might make you feel sleepy, it could lower your melatonin levels and disrupt your natural sleep rhythm, leading to insomnia. Therefore, it’s essential to be mindful of our diet, and adopting healthy habits can improve our sleep, well-being, and overall lifestyle.

chilling in bed with music

The Magic Of Music

Finding a way to let go of the day’s stress and prepare for a good night’s sleep can be difficult. However, making a bedtime playlist can be helpful. Psychology studies have shown that listening to music at bedtime can promote relaxation, helping to drift off to sleep more easily. In fact, a sleep study found that 62 percent of participants reported using music in their nightly routines to help lessen stress.

While people often listen to classical music, sticking to this genre is not required. R&B, bossa nova, or jazz could work just as well if they help to relax your mind. Alternatively, you could also try some audio sleep aids like color noises and specially engineered sounds that interact with the brain to create a calming atmosphere. Finding the right routine for you is essential to getting a good night’s sleep, whether it’s music or color noises.

Lower The Lights And Thermostat

The concept of circadian rhythms can be complex, but at its core, it’s all about keeping our bodies in balance. Our circadian rhythm regulates our sleep patterns, metabolism, and even our body temperature. Speaking of body temperature, did you know that we naturally sit at around 98.6 degrees Fahrenheit? While this is normal during the day, it can actually hinder our ability to fall asleep at night. That’s why experts suggest lowering the thermostat to 65 degrees at night – not only will the cooler temperature help you relax, but it’ll also get your body into sleep mode.

And if you really want to increase your chances of a good night’s sleep, consider dimming the lights or even turning them completely off. By creating a cozy, cool, and dark space, you’ll send a signal to your body that it’s time to wind down – and fall into a restful, deep sleep.

woman taking a relaxing shower before bed

Wash The Day Away

Do you struggle with getting a good night’s sleep? Believe it or not, a shower or bath one or two hours before bed can make all the difference. Not only does it lower the body’s temperature, but it also encourages healthy sleep.

Even if you’re someone who typically showers in the morning, taking the time to wash off the day before bed can feel incredibly refreshing. To enhance your pre-sleep routine, consider taking our sleep support supplement before hopping into the shower or tub. This will help relax your mind and body, allowing you to slip into a peaceful slumber.

Try Our Sleep Support Kit

It’s no secret that a good night’s sleep can make a world of difference in our daily lives. But what do you do when you struggle to fall or stay asleep? Enter Sleep Support supplements from Return Healthy. Made with a unique blend of botanicals and nutrients, this natural supplement can promote optimal sleep quality night after night.

Simply take two capsules per day before bedtime, and let the calming blend of herbs and nutrients with calming properties help you drift off into the land of nod. What’s more, all of Return Healthy’s products are made in the USA, so you can feel good knowing you’re supporting a domestic business. Say goodbye to sleepless nights and hello to rejuvenating sleep with Sleep Support Kit from Return Healthy.

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