7 Habits That Will Prepare the Body for Sleep (Bedtime Behaviors That Work)

Following a consistent routine will help you fall asleep more easily. For a restful night, you can try the following calming activities.

• A Nice Hot Bath

  According to a 1997 study conducted by New York Hospital-Cornell Medical Center, our body temperature drops at night. So a hot bath rises your temperature followed by a quick cooling helps you relax better. Two hours before sleeping, its suggested to take a dip in tub, your temperature is likely to rise a degree or two and steeps down immediately, helps you sleep better. A hot shower is less effective but will work fine too. Study shared by Joyce Walsleben, PhD, associate professor at New York University School of Medicine.

• Installing a Dimmer Switch

  Your body releases the chemical melatonin, which helps you sleep, also known as hormone of darkness. Because, it doesn’t start its effect when the lights are on. Sitting in a dim lit room from 9-10 pm onwards, before going to bed helps your mind to prep-up for a good sleep.

• Lay Out Your Comfortable Clothes

  Set routines and stick to them every night. It helps your mind know that it’s time to sleep. "People are recommended to develop daily nightly routines before going to bed. It helps their brain to transition into sleep mode, says Gary Zammit, PhD, director of the New York City-based Sleep Disorders Institute. "Laying out your pyjamas, brushing hair or teeth—these are all sleep-inducing activities."

• Avoid p.m. Stimulants

  Caffeine is a stimulant, so avoiding your regular cup of coffee or tea as early as lunchtime—should help you fall asleep faster. People with sleep disorders should avoid drinking caffeine after noon because it can stay in the body for a long time. According to a 2007 Consumer Reports survey, "decaffeinated" coffees contain up to 32 milligrams of caffeine per cup. Most people won't be held awake by this amount of caffeine, but if you're sensitive, then repeated cups of coffee might affect your sleep.

  According to Walsleben, nicotine is also a stimulant. Smoking before bed can actually have the opposite effect, revving up the heart rate and keeping your mind alert.

• Switch Off Electronics

  It might be relaxing to catch up with friends before sleeping or watching that episode of your favorite tv series. But you refrain yourself to do so. Because it increases the amount of your toss and turn in bed, keeping you awake for a longer period. Target to avoid looking at phones and TVs before bedtime to slow down your brain activities, which will in turn help you fall asleep faster.

• Wear Socks Before Sleeping

  Warm your feet with a soft pair of socks if cold feet are keeping you up in winter. According to Phyllis Zee, MD, PhD, professor at Northwestern University's Feinberg School of Medicine, putting an extra layer under the covers can help increase circulation in your hands and feet, helps you fall asleep faster.

• Check on Evening Food and Drinks

  A big spicy meal eaten too close to bedtime will keep your digestive system awake while the rest of your body sleeps. A glass of wine with dinner might make you sleepy at first but eventually gives you restless nights later. It will result in drowsy mornings. If you drink a lot of liquid before bed, you will stay awake at regular intervals throughout the night for going to bathroom. A lot of middle-aged and older adults have to get up at night for this reason, says William C. Dement, MD, Stanford University professor of psychiatry and author of The Promise of Sleep. If you can limit fluids intakes before bed it can help.