The 30 Minute Routine You Need for a Great Night's Sleep

I bet at least 50% of the people reading this didn't get a good night's sleep last night. It's tough! But it's not a lost cause. Sleep experts Dr. Neil Stanley and Mark Cropley say there's a 30  minute pre-bedtime routine that adults should follow to optimize their chances at getting a good night's sleep.

So, what should you be doing 30 minutes before bedtime to maximize your sleep? Well, here are a few steps:

  • 30 minutes before bed – Complete any final tasks, like emails or paying bills, and make a to-do list for the next day.
  • 25 minutes before bed – Shutdown the blue lights, meaning turn off your laptops, iPads and phones.
  • 20 minutes before bed – Brush your teeth, and wash your face, and gals take off your makeup. Don’t do this at the last minute because the water on your face can wake you up a bit.
  • 15 minutes before bed – Take a quick five-minute hot shower. Heating the body can cool you down, which is good for sleep.
  • 10 minutes before bed – Go to the bathroom. Lots of people lose sleep because they wake up in the middle of the night to go to the bathroom.
  • 5 minutes before bed – Stop talking. This is the time for quiet so no more chats with your partner. Also, don’t actually get into your bed until then. Try and limit your bed to just sleep on most nights.

Source: New York Post

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