Most people have a regular morning ritual that helps them to start their day effectively. However, most of you skip some bedtime habits. You should know that your bedtime ritual helps to have a healthy and sound sleep that will later help in the productivity of the day.

If you do not know how to improve your sleep and how to get rid of sleep disorders, we are here to help you. It’s very simple, you just need to follow effective bedtime practices. These healthy habits before bedtime can have a big impact on your life and on your health. In other words, evening time is a great time to take care of yourself, because you are not in a hurry.

Credit: Freepik

Credit: Freepik

Here is a list of 9 effective bedtime practices:

#1. Read a self-improvement book

In order to quickly fall asleep, we recommend you choose a self-improvement book and begin reading until you fall asleep. Other exciting books, such as a fantasy or mystery novel can ruin your sleep, because you are not be able to put it down before bed.

READ MORE: Optimal diet for women over 40 to maintain weight

#2. Brush and Floss

Most of you need to know how important is the hygiene of the teeth and mouth. So, never skip brushing and flossing your teeth before bedtime, because these two procedures have a huge impact on your health.

Credit: Freepik

Credit: Freepik

#3. Get ready for the next day

All you need to do is prepare for tomorrow – prepare your lunch and outfit. In the morning you will have free time, because everything is ready.

READ MORE: Lose up to 3 pounds within a week

#4. Stretch

Stretching is an excellent and effective habit to pick up. It is good for your joints and flexibility, but it’s also beneficial for your sleep.

Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.

Try now BetterMe: Meditation

Credit: Freepik

Credit: Freepik

#5. Go to bed 15 minutes early

You need to go to bed 15 minutes earlier than you plan to. Going to bed earlier, you can develop a new sleep regimen that will help you have a strong and lasting sleep.

#6. Wear your retainer

People who have braces or Invisalign should not reverse the good work of their orthodontist by forgetting to wear their retainer.

#7. Remove your makeup

Most women skip this bedtime ritual, going to bed with makeup. This is a bad habit, because you cause a harm to your skin. So, ladies, you should not forget to remove your makeup.

Credit: Freepik

Credit: Freepik

#8. Write down what you're grateful for

You should take a sheet of paper and write down one or three things for which you are thankful for before going to bed. This procedure will help you think positively and have a healthy and sound sleep.

#9. Meditate

Meditation is an excellent bedtime practice, because it is the key to a healthy and sound sleep. It helps decrease stress levels and give you a peace of mind.

Credit: Freepik

Credit: Freepik

READ MORE: A Lemon Diet can help lose up to 7 pounds in just 2 weeks

The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

Please share this with your friends and family and let us know what you think in the comments below.

Credit: BetterMe