Essential Elements for a Good Night Sleep

7 Essential Elements of A Good Sleep Time Routine

Early to bed and early to rise. But wait! Before you go to bed, what are the things you need to focus on to achieve a good sleep routine? It is an important question that gets into anyone who is thinking about having a great sleepy time routine. Don’t worry; we have the solution for you. Follow this article to learn about the 7 essentials of a good bedtime routine.

7 Essentials of a Good Bedtime Routine 

There is never a delay while beginning with a good deed. Hence, now is the right time to begin planning your sleep routine. Here are 7 essentials provided below that help you declutter things before your sleepy timings.

1. Eat Less, Eat Light

 Eat Less, Eat Light

Throughout the day, you eat many things, sometimes a balanced diet, sometimes junk food, and sometimes even overeating. Eating less during the night will help you wake up fresh and feel light. Also, avoid eating about three hours before you sleep because then the food gets digested, and it doesn’t interfere with your sleep.

2. Avoid caffeine items or drinking alcohol

Avoid caffeine items or drinking alcohol

Alcohol can impair your sleep quality Good Night’s . Sure, it makes you drowsy, but having alcohol in your system can lead to interrupted sleep when the effect wears off. On the other hand, caffeine and nicotine are both stimulants that might make falling asleep more difficult. It is advised to abstain from alcohol, caffeine, and nicotine for at least four hours before going to bed. If possible, limit your intake of caffeinated beverages to the morning or afternoon rather than the evening.

3. Try to meet all the deadlines of the day or tasks which you have fixed for yourself before night sleeping”

Try to meet all the deadlines of the day or tasks which you have fixed for yourself before night sleeping”

Using this approach, you will be able to easily manage your office work with your personal life in a proper time-bound manner. Secondly, You may have a sound rest of satisfaction that you have achieved something today, which will also boost you for the next day’s challenges.

4. Sleep in a damp or a dark room

Sleep in a damp or a dark room

Darkness is vital for proper sleep. The darkness or the absence of light sends a signal to the body that it is time to rest. Comfortably sleeping in damp light is also beneficial as it may not disturb your brain’s sleep cycle, and it also helps your body to get ready for sleeping.

5. Keep aside all your cell phones, laptops, and other gadgets away from you before night sleeping

Keep aside all your cell phones, laptops, and other gadgets away from you before night sleeping

Try to keep all the gadgets aside at least 1 hour ago. Suggesting to yourself that you are on a secluded island without any connectivity may provide you with some motivation and energy to stay away from them. There is no need to remind you about the drawbacks of gadgets when used in excess.

6. Best suited temperature

Best suited temperature

Temperature is one of the essential aspects of getting a good night’s rest. You rest best when you are cool but not freezing. As a result, dialling down the thermostat is one technique to prepare for rest. Rest experts recommend keeping your bedroom temperature at about 65 degrees in order to best coincide with your natural circadian rhythms. Having a fan on at night may help keep your bedroom more pleasant if you live in a warm climate. You could also utilise lighter bedding or sleeping products with cooling characteristics.

7. Taking a light shower will help to uplift your mood before sleeping

Taking a light shower will help to uplift your mood before sleeping

A warm shower or bath 1-2 hours before bed will assist your body in preparing for rest. It not only relaxes your muscles but also reduces your core body temperature by bringing heat to the surface, which may result in better rest.

Emoha App

With the Emoha app, you get access to 24/7 emergency support for non-medical & medical emergencies alike that can be availed from any place in India within seconds. You also get exclusive benefits like trip booking assistance, special discounts on travel & medicines, a helpdesk for daily support, and much more. You can also read exclusively tailored blogs for seniors on several topics ranging from health and well-being to entertainment. Download the app from Google Playstore or iOS App Store.


Other sleeping tips are like going to bed at the same time and waking up at the same time daily. It is also a followed practice of reading books before going to rest, as it may calm your nerves and make you feel a bit relaxed compared to chatting with a friend. If you are facing problems deciding what to do before sleeping, you may also plan to come to bed early, write about your to-do list, and plan your upcoming day. 


Why is a healthy bed routine required nowadays?

Most live in cities and lead an imbalanced life with stressful jobs and hectic lifestyles. Due to this, it disturbs the sleep cycle and causes sleep disorders. That’s why today’s youth should opt for healthy bed routines.

Is there any common sleep routine that people most commonly follow?

Yes, most people are used to following a sleeping cycle of 6 hrs of healthy sleep between 10 pm to 4 am. Studies show that the human brain remains more active during the morning hours.

How long should the bedtime routine be?

It can be fifteen minutes in the beginning for everyone and can be extended up to 45 minutes or one hour. Timings that are most ideally suited for you shall be continued.

Do you need to follow the same bedtime routine every day?

No, just like you plan your day and make a to-do list, you can also plan your bedtime routine before going to sleep. 

People of what age can follow a bedtime routine?

People of any age can follow a bedtime routine.

Read more:

Sleep Hygiene: Importance and how to achieve it?

Best Tips to Help Seniors get Sound Sleep at Night

Why Is A Good Sleep Routine Important For Seniors?

Leave a Reply

Your email address will not be published. Required fields are marked *