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8 Ways to Create a Healthy Sleep Routine

Having a consistent nighttime routine will increase your ability to fall asleep, and stay asleep. Try these tips before you head to bed for a healthy way to feel comfortable and relaxed as you drift off.

  1. Have a Set Bed Time: Wake up and go to sleep at the same time every day. This will help your body acclimate and make it easier to wake up for your day and then feel tired when it is time for bed. Avoid naps during the day so your sleep cycles remain consistent.

  2. Avoid Caffeinated Food or Beverages: Consuming caffeine close to bedtime can artificially alter your sleep schedule. Enjoy snacks that naturally produce melatonin or tryptophan for an easier time falling asleep.

  3. Keep Dinner on the Lighter Side: Heavy meals close to bedtime can cause indigestion and make it difficult to relax when you want to go to sleep. Try having a large lunch to keep you fuller throughout the rest of your evening.

  4. Set Aside Journal Time: One of the main reasons that many people struggle with sleep as they age is the addition of stress and responsibilities. Keeping a journal where you write down all of your to-do lists, doubts, plans, etc. will help you feel more accomplished and less likely to lie awake worrying.

  5. Find a Relaxing Bedtime Activity: Try activities that are not too stimulating and help you transition from your daily routine to sleep mode. This could include knitting, reading, or a hobby that keeps your mind focused on the task at hand.

  6. Take a Bath: A hot bath or shower can help you feel drowsy and be ready for sleep. You can increase this feeling with calming oils or scents such as lavender.

  1. Make your Bedroom “Sleep-Friendly”: Create a sleep environment that is conducive to sleep. Keep the room dark and avoid outside noise. Also, try not to have bright or noisy clocks.

  1. Keep Hydrated, but Not Too Much: Keep hydrated, but just enough. Avoid drinking too much so you are not getting up in the middle of the night.

These tips will help you feel ready for sleep and well-rested for your day. Help you fall asleep quickly and stay asleep throughout your night with Dormiva® by Difass USA. Dormiva® uses a unique nutraceutical formula to help you take charge of your day, without any negative side-effects! A healthy sleep routine and Dormiva® equals sweet dreams.


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