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Microstep or Nighttime Ritual That Improve Your Sleep

There are many different microsteps or nighttime rituals that can help improve your sleep. Some of the most common ones include turning off your TV and computer, taking a shower or bath, brushing and flossing your teeth, reading for at least 20 minutes before bed, drinking an herbal tea or warm milk before bed, doing some stretching exercises in the bedroom, and listening to soothing music as you fall asleep.

bedtime rituals for adults

 1.Turn off your TV and computer

The first microstep or nighttime ritual that can help improve your sleep is to turn off your TV and computer. The devices emit a blue light which is scientifically proven to interrupt your natural sleeping cycle.

2. Take a shower or bath

One of the most common microsteps, or nighttime rituals, that have been proven to help improve your sleep is to take a shower or bath. It has been shown that taking a warm bath before bed can decrease stress levels and also help you fall asleep faster.

3. Brush and floss your teeth

One of the essential microsteps, or nighttime rituals, that can help improve your sleep is to brush and floss your teeth. When you are sleeping, your mouth fills up with saliva, even if you have dry mouth syndrome, which breeds bacteria. If you don’t brush your teeth before bed then this bacteria will build up on your teeth all night long which can lead to more serious dental problems in the future.

4. Read for at least 20 minutes before bed

Another microstep or nighttime ritual that can help improve your sleep is to read for at least 20 minutes before bed. This practice has been shown to decrease stress levels and make you more tired. If reading before bed continues to be a problem for you then you can use an app like blue light blocker which will make your screen look orange and stop your computer from emitting blue light.

5. Drink an herbal tea or warm milk before bed

One of the most common microsteps, or nighttime rituals, that is used to help improve sleep quality and reduce anxiety is to drink an herbal tea, like chamomile tea, or warm milk before bed. Both drinks have been shown to reduce stress levels which is one of the main reasons why people have trouble sleeping.

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6. Do some stretching

Another microstep or nighttime ritual that can help improve your sleep is to do some stretching exercises in the bedroom. This will help loosen up your muscles and make it easier for you to fall asleep.

7. Listen to soothing music as you fall asleep

The last micro step or nighttime ritual that can help improve your sleep is to listen to soothing music as you fall asleep. This has been shown to decrease stress levels and promote relaxation. If you have trouble sleeping then you could try low-level ambient noise or meditation music as well.

Conclusion

There are many different micro steps or nighttime rituals that can help improve your sleep. Some of the most common ones include turning off your TV and computer, taking a shower or bath, brushing and flossing your teeth, reading for at least 20 minutes before bed, drinking an herbal tea or warm milk before bed, doing some stretching exercises in the bedroom, and listening to soothing music as you fall asleep. There is no one-size fits all approach when it comes to improving sleep quality but these seven simple steps should be helpful if you want more tips on how to get better rest each night. We hope this article has been informative!

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