A Healthy Nighttime Routine
Winding down for the day helps you get a good night’s sleep. Learn how to build a healthy nighttime routine for better health and wellness.
Key Takeaways:
- Learn the essentials of a healthy nighttime routine.
- Piece together healthy habits that help you sleep better and longer.
- Use Quality of Life’s nighttime supplements to support restful sleep.
Use our premium health supplements to relax into a wonderful night’s sleep every night!
Table of Contents:
- What You Do Before Bedtime Matters
- When to Stop Daily Activities Before Bed
- 3 Hours Before Bed: Stop Eating
- 2 Hours Before Bed: Turn Off All Screens
- 1 Hour Before Bed: Stop Drinking Water
- Take Melatonin-SR™ to Fall Asleep and Stay Asleep*
- Use the Power of Restwelle™ for Optimal Sleep Quality*
- Build a Nighttime Skin Care Routine
- Meditate to Clear Your Mind
- Use Quality of Life Sleep Support Supplements for Restful Sleep
What You Do Before Bedtime Matters
As you prepare for your journey into dreamland every night, what are your nighttime habits?
Do you wind down with plenty of time for relaxation and mindfulness? Or are you stressed and busy right up until your head hits the pillow?
There’s no shame in being a high achiever or having an active mind. However, your sleep quality depends on a healthy nighttime routine.
Bedtime routines signal to your body that it’s time to wind down and prepare for quality rest. If you’re still shaking off the day’s activities, your body will remain activated.
Not sure where to start? That’s okay — we have your back. Here are the essentials of a healthy nighttime routine that helps you get quality shut-eye.
When to Stop Daily Activities Before Bed
Screens, food, and water can disrupt your sleep if you’re not careful. Here’s when you should cut these resources off for the night.
3 Hours Before Bed: Stop Eating
When you eat right before bed, nighttime digestion can keep you from getting quality sleep.
Late-night snacking can also disrupt your circadian rhythm, which helps your body distinguish between days and nights.
Your body has better resources to control your blood sugar levels and metabolism in the morning and afternoon. Eating at night can contribute to fat gain.
Experts recommend eating your last meal or snack at least three hours before you go to sleep.
2 Hours Before Bed: Turn Off All Screens
In the modern world, screens are an essential part of everyday life.
The problem lies in the blue light that screens emit. They disrupt melatonin production in your brain, the essential hormone that promotes restful sleep.
Higher levels of blue light exposure before bed have been linked to poor sleep quality and fewer hours of total sleep.
In short, it’s best to leave the screens alone until the next morning.
If you truly can’t avoid screens for that long, aim for a 30-minute or one-hour screen-free window before bed instead.
Invest in a pair of blue light glasses for those nights when you have to use screens up until bedtime. Put them on two hours before you climb into bed for the best results.
1 Hour Before Bed: Stop Drinking Water
Staying hydrated is always a good thing. But drinking too many liquids before bedtime can cause issues with sleep.
For example, drinking water before bed can lead to frequent nighttime wakings to use the bathroom. So stop drinking liquids at least one hour before you plan to fall asleep.
Take Melatonin-SR™ to Fall Asleep and Stay Asleep*
Melatonin is the hormonal key to getting restful, high-quality sleep every night. When your brain doesn’t produce enough, you find yourself tossing and turning.
If you struggle with falling asleep and nighttime waking, Melatonin-SR™ can help.
Our formula releases melatonin into your bloodstream all night long.* Unlike quick-release melatonin supplements, ours helps you fall asleep and stay asleep.*
Not only does Melatonin-SR™ reduce your nighttime wakings, but it also reduces your sleep latency (the time it takes to fall asleep) by up to 50%!*
Use Melatonin-SR™ for jet lag and restless nights, helping you build a healthy nighttime routine.
Use the Power of Restwelle™ for Optimal Sleep Quality*
Restwelle™ is our other sleep support supplement. It blends slow-release melatonin with patented asparagus extract to promote better sleep quality.*
This extract releases the same protein in your body as relaxing heat-based activities, like hot baths.* Heat shock proteins promote stress relief and relaxation before bedtime.
When you take Restwelle™ for better sleep, you’re more likely to wake up refreshed and well-rested.*
Pair our sleep support supplements together to get the rest you need and deserve!
Build a Nighttime Skin Care Routine
Your skin needs some TLC at night after a long day out and about. Make your nightly skin care a key part of your healthy nighttime routine as a form of self-care.
Your nighttime skin care routine should wash away any dirt and debris from the day while moisturizing and protecting your skin barrier overnight.
Here are some key products in your nightly skin care routine:
- Makeup remover
- Skin cleanser
- Toner
- Exfoliant (scrubs or serums)
- Moisturizer
- Face oil
- Eye cream
- Lip treatment
Blend these steps in a way that makes sense for you to achieve glowing, healthy skin overnight.
Meditate to Clear Your Mind
Mindfulness meditation gives your brain a chance to sort through information without judgment. Meditating before bed helps your body and mind wind down for the night.
Meditation has been shown to increase neural connections in the brain and result in better attention span, memory, and sleep quality.
If you’re a beginner, you can start with five minutes of mindfulness and work your way up to more. Put on relaxing instrumental music or use a guided meditation online.
As you meditate, focus on your breathing and allow your thoughts to come and go without trying to control them.
Meditation helps you cultivate awareness of your stressors and deepest thoughts. As you get to know yourself in this way, you may find that sleep comes much easier.
Use Quality of Life Sleep Support Supplements for Restful Sleep
Your healthy nighttime routine should include plenty of self-care and relaxing activities. We’re here to make that easier for your brain and body.
With Quality of Life supplements, restful sleep can come easier and stay longer.* Use our sleep support supplements for better sleep and, therefore, better health.*
