While growing up, the hour before bed and I have always had a love-hate relationship.
Much like the feeling of nostalgia, I have for the clay from my childhood in a tiny village, where life was simple and nature was our guide, the search for quality sleep has become my personal journey since I left the village.
In this article, I will share the best way to spend that precious hour before bed, like the gentle touch of a farmer tending to his crops, supported by an argument with solid references from reputable sources. Let’s dive into the learning part.
1.The comforting embrace of a bedtime routine
Just as my father, a farmer, and the people of my village followed the rhythm of the seasons, the National Sleep Foundation emphasizes the importance of a consistent bedtime routine for signaling to our bodies that it’s time to sleep.
Be it reading, calming music, or relaxation techniques, finding a routine that suits your unique needs is essential for reaping the benefits of a good night’s rest.
I love to read, and this Kindle is way more than enough to fulfill my one-hour bedtime routine.
2.Dimming the blue light of evening
Harvard Medical School researchers discovered that blue light exposure in the evening could suppress melatonin production, much like the unwelcome glare of city lights on a starry sky.
To minimize this effect, consider limiting screen time and using electronic devices at least an hour before bedtime, or explore blue light-blocking glasses and apps that filter out this intrusive light.
3.Relaxation techniques
As the soft whispers of the wind rustle through the fields, practicing relaxation techniques can help soothe the mind and body for sleep.
According to this latest study published in the Journal of Applied Psychophysiology and Biofeedback, techniques such as progressive muscle relaxation, deep breathing, and mindfulness meditation were effective in improving sleep quality.
Embracing these practices before bedtime can lead to restful nights.
4.A haven for rest: the sleep-conducive environment
Much like the comforting embrace of the earth beneath our feet, the environment in which we sleep plays a vital role in the quality of our rest.
The National Sleep Foundation recommends creating a cool, dark, and quiet sleep environment reminiscent of peaceful nights in my tiny beautiful village.
Consider using blackout curtains, earplugs, or a white noise machine to craft your personal sleep sanctuary.
5.Reflective moments and dreams of tomorrow
Taking a moment to reflect on the day and plan for the morrow can help ease the anxiety and worries that keep us awake at night.
In a study published in the Journal of Experimental Psychology: General, participants who engaged in a brief writing exercise about their completed tasks and plans for the next day experienced faster sleep onset and improved sleep quality.
Let this practice become a part of your bedtime routine, like the quiet thoughts shared beneath a starlit sky.
The bottom line
A good laugh and a long sleep are the best cures in the doctor’s book. — Proverb
In the end, the best way to spend the hour before bed is akin to the gentle care of a farmer tending his fields:
- Encompassing a consistent bedtime routine
- Reduced exposure to blue light
- Relaxation techniques
- A sleep-conducive environment
- Reflection on the day with plans for tomorrow
By incorporating these practices, we can nurture our minds and bodies, promoting overall health.
