Siberian Magic Blog > Wellness Tips > 3 Things to Do Before Bed to Have a Good Night Sleep

3 Things to Do Before Bed to Have a Good Night Sleep

Latest Tea | June 25, 2020

Having a well-rested mind and body is key to having a healthy lifestyle and making the most of your everyday. Yet, many people do not get a good sleep or a sufficient amount of sleep. There's nothing like feeling refreshed and energized after a good night's sleep which is why we want to share simple advice and tips to help you get there.

Sleeping needs vary from one person to another depending on many different factors including age. Many things affect someone's sleep including the amount of physical activity and nutrition. Research suggests that adults need 7 to 8 hours of sleep each night to feel well-rested. In 1910, most people slept an average of 9 hours a night. Recent surveys, however, show that adults sleep closer to an average of 7 hours a night. 

Build a routine

Our body is a creature of habit in some ways. It can have a hard time adjusting to a changing sleep schedule. This can be particularly difficult for those working split shifts, working nights during the week then returning to a regular schedule during the weekend, and those that are "on-call" for work. One would ideally build a small routine that would build up to you falling asleep. Keeping things consistent is key here. 

Healthy Eating and Exercise

We know exercise is good for us but what we sometimes don't think about is when and how much exercise is needed. Have you played a late hockey game (we are so Canadian) only to come back home, lying in bed and your body still being fully awake and wired? Although it is recommended to do 30 minutes of exercise on most days doing exercises close to bedtime is not always a great idea. Try to finish high-intensity workouts 2 or 3 hours before your scheduled bedtime. This should allow your body to relax and your mind to unwind.

Caffeine and Nicotine

You want to get your mind and body in a sleep mode drinking coffee that contains caffeine or colas with high sugar amounts before bedtime is not a great idea. We even recommend avoiding coffee in the late afternoon as for some the effects can last a long time. If you have a sweet tooth you may also want to limit the snacking that you do a few hours before bedtime. We know smoking is bad for your overall health but have you considered the effects it has on your sleep? Nicotine is also a stimulant that can keep prevent you from getting that good night sleeps. Waking up early can also be a problem when symptoms of withdrawal start to kick in the morning.

If drinking tea before bedtime is built into your routine read the labels and make sure they don't contain caffeine. Many companies are even adding sugar to their teas to please a larger demographic. 

If you want to make making a cup of tea part of your routine we recommend our Sweet ZZZ's tea that contains no caffeine and no added sugars. It has been crafted to calm your mind and body. You may want to create a ritual of making this drink for you which pairs well with a good book.


- Olga & Roch

PS: We love to hear from you, be sure to share how you and your loved ones are staying active and staying in good spirits during these times.

Source: US Department of Health and Human Services

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