Bestie Health's video: The TOP 10 Bedtime Routines You MUST DO For A Perfect Night s Sleep Every Time

According to research, nearly one-third of adults don’t get enough sleep. It puts them at higher risk for chronic conditions like heart disease, diabetes, and depression. Quite a disturbing fact, right? Getting a healthy night’s sleep is essential for your overall health and well-being, but it’s not always easy to achieve. The positive news is that you may improve your sleep quality by adopting simple bedtime routines. In today’s video, we are talking about 10 bedtime routines perfect for a night’s sleep. Whether you’re looking to ease anxiety or simply create a more peaceful sleep environment, these tips are immensely helpful. Other videos recommended for you: 🎥WATCH : 🎥WATCH : ---------------------------------------------------------------------------------------- ⚠️Medical Disclaimer: https://pastebin.com/xLmigD6i ---------------------------------------------------------------------------------------- # # ✅ Sources: ⌛Timestamps: ⏱️ Intro - 0:00 Establish A Consistent Sleep Schedule – 00:56 Create A Relaxing Sleep Environment – 02:28 Limit Screen Time Before Bed – 04:35 Practice Gentle Stretching Or Yoga – 06:10 Read A Book Or Listen To Calm Music – 08:11 Practice Deep Breathing Or Meditation – 09:58 Avoid Heavy Meals And Caffeine Close To Bedtime – 11:34 Take A Warm Bath Or Shower – 13:17 Limit Alcohol Consumption Before Bed – 14:58 Write Down Thoughts Or Plan For The Next Day – 16:12 5 Calming Bedtime Drinks To Help You Sleep Better – 17:35 🎵 Music: https://www.youtube.com/audiolibrary/music https://www.epidemicsound.com/ ✍️ Summary: Establish A Consistent Sleep Schedule Establishing a consistent sleep schedule is one of the most effective ways to get a perfect night’s sleep. At the heart of this routine is the circadian rhythm, often referred to as our internal body clock. This internal clock operates on a roughly 24-hour cycle and is responsible for regulating our sleep-wake patterns. Create A Relaxing Sleep Environment A “PubMed” study of 1,049 Austrians aged 15 and above found that sleep quality declined with age, especially in women, and was linked to lower quality of life. Creating a relaxing sleep environment is fundamental to achieving a perfect night’s sleep. The journey to a restful night starts with light exposure. Even small amounts of light from electronic devices or streetlights may interfere with this process, tricking your brain into thinking it’s still daytime and making it harder to drift off. By darkening your room with blackout curtains or wearing an eye mask, you remove these interruptions. It may allow your body’s natural sleep mechanisms to function without interference. Limit Screen Time Before Bed Limiting screen time before bed is a powerful way to support a perfect night’s sleep. The blue light emitted from phones, tablets, computers, and TVs may significantly disrupt your sleep-wake cycle, making it harder for you to fall asleep and stay asleep. Practice Gentle Stretching Or Yoga Practicing gentle stretching or yoga before bed is a highly effective way to support a perfect night’s sleep. This presleep routine works by calming the nervous system, reducing muscle tension, and enhancing relaxation. All of them are crucial for transitioning from the hustle of the day to the tranquility needed for sleep. Read A Book Or Listen To Calm Music Reading a book or listening to calm music before bed is a highly effective way to support a perfect night’s sleep. The act of reading activates different parts of the brain involved in processing language and imagination. It diverts attention away from worries that may keep you awake. It’s a form of mental escape that calms the prefrontal cortex. It is the part of your brain responsible for decision-making and problem-solving, which tends to be overactive when you’re stressed. This cognitive engagement helps slow your heart rate and reduce muscle tension, both of which are essential for initiating sleep. For more information, please watch the video until the very end. ---------------------------------------------------------------------------------------- Subscribe to Bestie : https://goo.gl/tUqro6 ---------------------------------------------------------------------------------------- Our Social Media: Facebook: https://www.facebook.com/bestieinc/ Instagram: https://www.instagram.com/bestiehealth/