9 Things to Do Before Bed for a Healthy and Quality Sleep

Kapanlagi.com - Everyone needs sleep, a time intentionally used to rest the body after a day of work. Generally, sleep is done at night when the body feels tired from all the activities during the day. Unfortunately, not everyone can get quality sleep.

There are people who cannot immediately fall asleep when they feel tired, and that worsens the quality of sleep. If this habit is not addressed immediately, a person will become even more tired and may appear more melancholic every day. Therefore, you need to adopt a healthy lifestyle and pay attention to things that need to be done before sleeping.

By adopting a regular lifestyle such as preparing food and drinks that are good to consume before sleeping, determining the duration of sleep, engaging in light exercise, and avoiding gadgets, you can help yourself get high-quality sleep. The quality of sleep also determines your level of health. Therefore, pay attention to the information about things that need to be done before sleeping below.

1. Cleaning the Body

Illustration (Credit: Freepik)

1. Removing Cosmetic Residue

One thing that needs to be done before going to bed when you just arrived home is to clean the remaining cosmetics and dirt on the face. You need to remove powder, lipstick, and eyebrow pencil on the face using a cleanser that is suitable for your skin type.

Going to sleep with a full face of makeup will only have a negative impact from the chemicals that stick for hours until the next morning.

After washing your face thoroughly, you can apply night cream as a moisturizer and nourish your face while sleeping. This way, the next day when you wake up, your face will feel healthier.

2. Taking a Warm Shower

Evening is usually associated with cooler weather. Therefore, one thing that needs to be done before going to bed is to take a warm shower. Taking a warm shower when you come home from work in the evening can help your body relax.

In addition to cleansing the body, showering with warm water can be considered as relaxation. After bathing, the body will feel fresher and sleep will feel more comfortable.

3. Brushing Teeth

As much as 80 percent of tooth damage can be reduced when someone has the habit of brushing their teeth before bed. Although most people feel lazy, you should not underestimate the things that need to be done before bed.

When brushing your teeth, you are preventing fermentation that occurs in the mouth during sleep. When there is no fermentation or acidification process in the oral cavity, the risk of tooth damage becomes lower.

2. Doing Relaxation

Illustration (Credit: Freepik)

4. Meditation

It's normal to feel very tired at night. So, before bed, try to meditate to help calm your mind. A chaotic mind will only lower the quality of your sleep.

Calming the mind through meditation will provide many health benefits, including achieving a more peaceful and quality sleep. Reciting mantras, positive words, or prayers before sleep will help you feel calm, and the benefits will be felt the next day.

In addition, you can also do poses, such as supine hamstring pose and figure pose, regulate deep breathing using the nose, not the mouth. Do each movement for 2 minutes to stretch and relax the body and mind before sleep.

5. Reading a Book

Reading a book is something that needs to be done before bed. The National Sleep Foundation suggests that reading in a relaxed manner before sleep means preparing the body for sleep and helping the mind momentarily escape from life's pressures. Even reading before sleep improves sleep quality.

In addition, reading a book in a relaxed manner can reduce stress and divert attention from gadgets.

6. Consuming Healthy Food

Eating before sleep is not the same as eating heavy meals during breakfast, lunch, or dinner. The healthy food referred to is light food that contains nutrients that are absorbed by the body during sleep.

Consuming food that contains probiotics, for example, can provide benefits to the body. According to experts, probiotics work optimally when the stomach is not too full. This way, probiotics will work maximally to maintain good bacteria in the intestines without disturbing digestion.

According to experts, probiotics work optimally when the stomach is not full or not filled with food. As a result, the performance of probiotics in maintaining good bacteria in the intestines does not disturb digestive enzymes.

In addition, nighttime is the best time for the body to absorb calcium. Consuming cheese or a glass of milk before bed will benefit you.

3. Implementing Sleep Discipline

Illustration (Credit: Freepik)

7. Adjusting Room Ventilation

The air quality in the room will determine the quality of your sleep. Clean air conditions can make you feel more comfortable and fall asleep quickly. Therefore, you need to check the ventilation and ensure that air circulation is running well.

8. Avoiding Gadgets and TV

Avoiding gadgets and TV before bed is something that needs to be done before sleep. Staring at a cell phone screen is a habit that many people often do, even though it can harm themselves. The blue light emitted from cell phones, laptops, and televisions can disrupt sleep cycles.

Even just a few minutes of monitoring Instagram timelines can disrupt your sleep cycle.

9. Setting Sleep Time and Duration

Paying attention to things to do before bed not only helps you get quality sleep but also has long-term health effects. Your body's health depends on the regeneration of cells that occur while you sleep soundly.

There are secreted hormones that stimulate body functions. The work done by these hormones is to cleanse the liver, renew body tissues, form muscles, normalize blood sugar levels, and break down fat stores.

Therefore, you need to set and maintain the duration of sleep every day so that the process runs optimally.

Well, those are the things to do before bed so that you get the best quality. By doing so, you have made an effort for your long-term body health.

(Source: Merdeka.com, Klikdokter.com)

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