10 Science-Backed Effective Bedtime Routines to Give You More Productive Days ( part 3)
8. Don’t watch the clock
Watching the hours pass by is one of the worst ways to get to sleep. Counting down the hours until you have to get up is usually coupled with tossing and turning. Watching the clock in bed creates extra stress and anxiety about getting back to or falling asleep.
Tip: Move or turn your clock away from your bed so you can’t “watch the clock”. A light alarm that simulates natural light and sleep/wake cycles can help you establish your circadian rhythm. This will help you wake up naturally with light instead of a clock.
9. Take a warm bath or shower
Nothing beats a nice, warm bath or shower before bed. When we hear “relaxing”, many immediately go to a warm bath, scented candles, soft music, and maybe a book. The favorite relaxing ritual of many is backed by science, with numerous studies and evidence showing that a warm bath or shower before bed improves sleep by improving sleep quality and decreases the time it takes to fall asleep.
Tip: If you live in a warmer climate, experience hot flashes, or are sensitive to heat, contradicting studies show a cold shower before bed can be beneficial as well.
10. Try some essential oils
Essential oils are long known to help with relaxation and sleep. Oils like Lavender, Frankincense, Jasmine, and more are proven to help induce sleep. Wind down with some lavender bubble bath, an essential oil candle, or an essential oil diffuser.
Tip: Everyone reacts differently to essential oils. Before adding aromatherapy to your routine, do some research, allergy test, and make sure essential oils are safe for you and your family.
These bedtime routines are proven to help in sleep, relaxation, and for productivity. Along with routines and practicing sleep hygiene, your mattress is also key to getting a restful sleep night after night. If you’ve noticed trouble falling asleep, staying asleep, or waking up feeling tired, it might be time to update your mattress. Check out our website, mattress comparison tool, and our sleep guides for even more information about mattresses and sleep advice.