Accomplish Quality Z's with a Nightly Routine | The Odyssey Online
Start writing a post
Health and Wellness

Accomplish Quality Z's with a Nightly Routine

Getting a good night's rest can be challenging, but there are several ways to make it much easier!

20
Accomplish Quality Z's with a Nightly Routine

Getting quality and sufficient amounts of sleep is key to feeling your best. Not only will you have more energy, but you will be able to accomplish more throughout the day, will have lower levels of stress, and increased focus. There are simple ways to wake up consistently feeling your best and it all starts with establishing a nightly routine, as well as implementing smart sleep tips on a regular basis.

1. Get in Plenty of Rays During the Day

Exposure to sunshine for at least two hours a day is shown to improve quality of sleep, make it easier to fall asleep, and increase the likelihood of staying asleep for an extended period of time. This is all due to keeping your circadian rhythm in sync with your body's functioning.

2. Limit Exposure to Blue Light Right Before Bed

Common sources of blue light are computers, TV's, tablets, and smart phones. Nighttime blue light exposure has negative effects upon your circadian rhythm. Try to stop usage of technology thirty minutes prior to bedtime and take advantage of the time to read, journal, or engage in another low energy enjoyable activity.

3. Stick to a Sleep Schedule

Aim to wake up and go to sleep at the same time everyday regardless if it is during the weekday or weekend. This will make it easier to go to bed without much resistance from your body. Additionally, resisting the urge to take a nap midday will make going to sleep in the evening feel more natural.

4. Stop Drinking Caffeine in the Afternoon

The consumption of caffeinated beverages during the morning is helpful in ensuring that you are alert and fully ready to start the day. However, drinking caffeine in the afternoon can prevent you from falling to sleep at a decent time in the evening. Try to consume the same amount of caffeine each day and do not consume any within hours before bed.

5. Utilize Relaxation Techniques

In order to ensure your body and mind are ready to go to sleep it is important to discover effective ways to relax. These relaxation techniques could include nightly yoga, meditation, listening to music, taking a bath or shower, drinking chamomile tea, and practicing self-care such as instituting a beauty routine. Certain scents such as lavender, vanilla, and jasmine can enhance feelings of calmness. Look into essential oils, candles, and incense to use prior to bedtime.

6. Create a Comforting Environment

The environment in which you go to sleep can have a major impact on your ability to snooze. Create a safe space in which you can easily unwind and separate yourself from the stressors of daily life. This may include ensuring your bed is comfortable, light exposure is minimal, soothing music is playing, and a calming scent is being diffused throughout the room. If you begin to associate this designated place with sleep it will become significantly easier to unwind in the evenings and effectively transition to sleep mode.

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.
Featured

15 Mind-Bending Riddles

Hopefully they will make you laugh.

197087
 Ilistrated image of the planet and images of questions
StableDiffusion

I've been super busy lately with school work, studying, etc. Besides the fact that I do nothing but AP chemistry and AP economics, I constantly think of stupid questions that are almost impossible to answer. So, maybe you could answer them for me, and if not then we can both wonder what the answers to these 15 questions could be.

Keep Reading...Show less
Entertainment

Most Epic Aurora Borealis Photos: October 2024

As if May wasn't enough, a truly spectacular Northern Lights show lit up the sky on Oct. 10, 2024

18970
stunning aurora borealis display over a forest of trees and lake
StableDiffusion

From sea to shining sea, the United States was uniquely positioned for an incredible Aurora Borealis display on Thursday, Oct. 10, 2024, going into Friday, Oct. 11.

It was the second time this year after an historic geomagnetic storm in May 2024. Those Northern Lights were visible in Europe and North America, just like this latest rendition.

Keep Reading...Show less
 silhouette of a woman on the beach at sunrise
StableDiffusion

Content warning: This article contains descriptions of suicide/suicidal thoughts.

When you are feeling down, please know that there are many reasons to keep living.

Keep Reading...Show less
Relationships

Power of Love Letters

I don't think I say it enough...

460970
Illistrated image of a letter with 2 red hearts
StableDiffusion

To My Loving Boyfriend,

  • Thank you for all that you do for me
  • Thank you for working through disagreements with me
  • Thank you for always supporting me
  • I appreciate you more than words can express
  • You have helped me grow and become a better person
  • I can't wait to see where life takes us next
  • I promise to cherish every moment with you
  • Thank you for being my best friend and confidante
  • I love you and everything you do

To start off, here's something I don't say nearly enough: thank you. Thank you, thank you, thank you from the bottom of my heart. You do so much for me that I can't even put into words how much I appreciate everything you do - and have done - for me over the course of our relationship so far. While every couple has their fair share of tiffs and disagreements, thank you for getting through all of them with me and making us a better couple at the other end. With any argument, we don't just throw in the towel and say we're done, but we work towards a solution that puts us in a greater place each day. Thank you for always working with me and never giving up on us.

Keep Reading...Show less
Lifestyle

11 Signs You Grew Up In Hauppauge, NY

Because no one ever really leaves.

28355
Map of Hauppauge, New York
Google

Ah, yes, good old Hauppauge. We are that town in the dead center of Long Island that barely anyone knows how to pronounce unless they're from the town itself or live in a nearby area. Hauppauge is home to people of all kinds. We always have new families joining the community but honestly, the majority of the town is filled with people who never leave (high school alumni) and elders who have raised their kids here. Around the town, there are some just some landmarks and places that only the people of Hauppauge will ever understand the importance or even the annoyance of.

Keep Reading...Show less

Subscribe to Our Newsletter

Facebook Comments