According to official guidelines, adults should sleep 7-9 hours each night. A good night’s sleep is essential to help you feel energized, in a good mood, and ready to face the challenges that life throws at you! But often, it is not so easy to enjoy a refreshing night’s sleep – especially if you are a busy mum! But even a single night of poor sleep can have severe consequences for days to come, causing you to feel stressed, irritable, and fatigued. Luckily, the right bedtime routine can help you rebalance your sleep cycle and Circadian Rhythm, thus creating the perfect condition to help you enjoy a good night’s sleep. How? Start with the tips below. 
Make Your Bedroom a Screen-Free Zone
After a hard day at work – and just after your kids have finally gone to sleep – you probably just can’t wait to spend some time kicking back, surfing the internet, and scrolling through your Instagram feed. While these are all activities that should be part of your day, they should not be part of your bedtime routine.
Indeed, spending time in front of a screen just before going to sleep can affect your ability to fall asleep and enjoy a great night’s sleep. That’s because electronics emit blue light that can disrupt the normal production of melanin in the body and affect your sleep cycle.
So, the first step in crafting the perfect bedtime routine is to make your bedroom a screen-free zone. Instead, consider picking up a book, a magazine, a puzzle, or knitting work!
Practice Meditation and Gentle Stretches
Practicing meditation, breathwork, and gentle stretches can help you relax and fall asleep faster. According to studies, practicing meditation on a regular basis can reduce levels of stress and anxiety, reduce blood pressure, clear your mind, and promote sleep and relaxation.
There are multiple types of meditation you might consider practicing before going to sleep. For example, you can opt for a guided mindfulness meditation session, a body scan, or visualization exercises. Just make sure to find an option that works for your needs and preferences and start with a short session of 2-5 minutes!
Make Smarter Lifestyle Choices
Your sleep quality is influenced by a wide range of factors. Undoubtedly, your bedtime routine can have a positive effect. But what you do just before you go to sleep is not the only thing you should focus on. What you do during the rest of your day can also have an impact.
For example, your diet and the times at which you eat your meal can affect your sleep, which, in turn, can affect your digestion process. Additionally, practicing regular exercise during the day and leading an active lifestyle can help you fall asleep more easily at night.
Create the Perfect Bedroom Environment
From investing in the latest Best smart beds to improving indoor air quality. Decorating with natural elements, and investing in high-quality linen, there is a lot that you can do to improve your bedroom’s indoor environment. Just make sure to adjust factors like lighting, ventilation, humidity, temperature, and noise level to create the perfect sleep retreat!
Read more from Eighty Mph Mom
