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How To Build A Health Optimized Night Routine

By May 10, 2021No Comments

A good morning routine can help you jumpstart your day full of energy, but do you know that a good night routine can also be very beneficial. So what to do to get a healthy evening routine?

RELATED: 4 Ways To Improve Sleep For Better Health


8 Tips for a Healthy Night Routine

Plan Ahead

One of the best things you can do for your night routine is to take away stress. Planning ahead for tomorrow or cleaning up for the day can make us feel more accomplished and ready for the new day. When you’re pressed for time in the morning, it might help alleviate some of your morning anxiety. Reduce the amount of work you have to do not to exhaust yourself before you go to bed.


No Caffeine After 2 pm

Imagine it’s 2 pm in the afternoon. You’re feeling groggy and desperately need something to wake you up and give you the energy to get through the day, which makes you turn to coffee.

However, if you want to improve the quality of your sleep, you may need to reduce the amount of caffeine you consume in the late afternoon and evening. Because caffeine has a five-hour half-life, a cup you consumed at 4 pm may still be in your system at 9 pm. Meaning it can really mess up your night routine. Instead, sip on herbal tea or seltzer water and eat one of these energetic snacks while you wait for your afternoon coffee fix. T

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Have a Balanced Meal

There are several benefits to having a nutritious meal on a regular basis. If you have diabetes, eating a well-balanced meal can help you feel full, keep your blood sugar stable, and get a good night’s sleep. Energy surges and crashes may be avoided with meals high in complex carbohydrates, protein, and vegetables. Eat your last meal at least two hours before going to bed to give your body time to digest.


Watch Your Alcohol Intake

Having a drink every night isn’t always harmful; in fact, it might be beneficial to your health. However, overindulging, especially just before going to bed, might lead to a less than pleasant night’s sleep. Even if alcohol makes you drowsy, the quality of your sleep will be harmed as a result.

Alcohol can cause our blood sugar levels to drop dangerously low, leading us to wake up or only get a few hours of sleep. Dehydration is another possibility. So it’s best not to drink alcohol if you want to have a healthy evening routine. Instead, drink plenty of water.


Stay Away from Screens

Melatonin, the hormone that helps us fall asleep, is suppressed by the light emitted from our cell phones and televisions displays. Artificial light can also disrupt our circadian cycles, causing us to stay up later, even after we log off. That’s why you should exclude your mobile devices from your night routine. To help your brain wind down and your levels of melatonin rise, turn off all gadgets at least 30 minutes before you go to bed.


Stay Clean

Your night routine also should include personal hygiene. Brushing your teeth, washing your face, or even taking a shower before bedtime routine might help you relax and fall asleep faster.


Stretch Before Bed

woman-stretch-ss-body | How To Build A Health Optimized Night Routine

It’s extremely important to have a daily exercise routine; this is also true for your sleep routines. It’s not a good idea to work out hard immediately before going to bed since it gives you more energy and makes your heart race. Something more laid-back, such as mild yoga, may have the opposite impact. Stretching out your body, especially before bed, helps to stimulate the relaxation-inducing parasYuniquepathetic nervous system, which aids in sleep.


Keep It Consistent

Our circadian rhythm determines our sleep and waking cycles, and our bodies like regularity. Setting your bedtime and wake-up time on a daily basis can help you establish a sleep pattern so that you go to bed and wake up feeling rested. Allow plenty of time before bedtime to wind down, especially when you are just beginning out.

A perfect night routine can be different for everyone. That’s why seeking help from a medical expert isn’t such a bad idea. With a team of professional healthcare providers with years of experience in weight management and health optimization YM can help you do just that. You will be provided with the best night routine from our medical team.


Get SAFE, EFFECTIVE, and CUTTING-EDGE therapies for health optimization at YM. Contact us to schedule your FREE consultation at our four offices in Florida, Ocala, Fruitland Park, and Daytona. 2020 is DONE. Let’s SLAY 2021!


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