The Ultimate Night Routine for Better Sleep and Health 💤” #shorts #healthyeating #feedshorts #night

1. Wind Down Early

Avoid screens: Stay away from phones, laptops, and TV at least 1 hour before bed to reduce blue light exposure, which suppresses melatonin production.

Set a consistent bedtime: Going to bed at the same time daily helps regulate your circadian rhythm.

2. Relaxation Techniques

Meditation or mindfulness: Calm the mind by practicing deep breathing, progressive muscle relaxation, or guided meditation.

Reading or journaling: Reflecting on the day or reading a book (non-digital) can help ease your mind before sleep.

3. Create a Sleep-Inducing Environment

Dim the lights: Low lighting signals your body that it’s time for rest.

Cool temperature: Set the bedroom to a cool temperature, ideally around 60-67°F (15-20°C).

White noise or calming music: Soothing sounds can create a serene sleep atmosphere.

4. Limit Caffeine and Food

Avoid heavy meals, caffeine, and alcohol before bed, as these can disrupt sleep.

5. Exercise Regularly

Physical activity during the day reduces stress and helps promote deeper sleep, although intense exercise should be done several hours before bedtime.

6. Mental Health Check

If depression or anxiety is affecting sleep, incorporating therapy or counseling can help. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a well-known technique that improves sleep patterns.
#BetterSleep

#NightRoutine

#SleepHygiene

#HealthyHabits

#MentalHealth

#DepressionRelief

#AnxietyRelief

#InsomniaHelp

#SelfCare

#RelaxationTips

#StressRelief

#DeepSleep

#Mindfulness

#SleepTips

#EveningRoutine

#SleepWell

#SleepMeditation

#SleepForMentalHealth

#WellnessRoutine

#SleepAndMentalHealth