First, this is not going to be one of those posts where I tell you to lay out your clothes the night before going to bed.
Although that may be a good strategy, I’m talking about the things you can do that make a real difference to your health and happiness.
Each of these 7 things to do before going to bed is aimed to keep you and your family healthy. After all, a good night’s sleep makes for a happier family in the morning!
1. Charge Electronics AWAY from the Bedroom
I am not an expert on electromagnetic frequencies (EMFs), but I have learned enough to know the science simply isn’t there to be able to declare them safe.
Keeping all electronics out of the bedroom is a good idea to limit your exposure to EMFs until they can prove they are safe.
Setting up a family charging station in another area of the house is a healthy practice I’d encourage you to try.
Not to mention, charging your electronics away from your bed will eliminate the temptation to scroll instead of sleeping.
2. Drink a Cup of Chamomile Tea
Chamomile is a known sedative. Drinking a hot cup of chamomile tea right before bed helps make you drowsy. This is a great practice if you have difficulty falling asleep at night.
3. Make Sure the Room is Dark
Light has an effect on the quality of your sleep. In fact, the National Sleep Foundation states:
Artificial light after dark can send wake-up messages to the brain, suppressing the production of the sleep-inducing hormone melatonin and making it harder to fall asleep and stay asleep. In fact, a recent study showed that even bright room light could have this chemical effect. And early sunrays begin to activate the body and can cause some of us to rise before we’re ready.
4. Add a Few Drops of Lavender Essential Oil to a Diffuser
The scent of lavender has known sedative and calming properties. Adding a few drops to a diffuser right before you go to bed can aide in getting to sleep.
If you don’t have a diffuser, you could make this Homemade Rose and Lavender Linen spray. Spritz your linens before bed to enjoy the lavender scent.
5. Lay on the Floor on Your Back with Your Legs Up a Wall
Here’s how you do this. Lay on the floor and scoot your bottom as close to the base of the wall as possible. Extend your legs up the wall so your body is in an L-shape. Your arms should be along your sides with your palms facing up.
This yoga position drains the fluids that accumulated while you stood out of your legs. It also works to relieve tired leg muscles. Plus, it just feels darn good. It’s a great way to unwind right before you crawl into bed.
6. Turn on a Background Noise Maker
You may be waking up to small sounds and not even realize that was what woke you up. A noise maker will help mask those noises and ensure you get better sleep.
I did a comparison of the best background noise makers here.
7. Turn Down the Heat
To get the best night’s sleep, you need your room’s temperature to be set between 60 and 67 degrees.
If you can, install a programmable thermostat that lowers the heat before you go to bed, and will warm it up when you need to wake up.
This not only saves you money, it also makes it easier to get out of bed if the temperature has warmed up.