People who prioritize their mental health usually do these 9 things two hours before bedtime

There’s a clear difference between merely getting through the day and genuinely thriving.

The difference lies in how you wind down before bed. People who value their mental health know the importance of a solid pre-bedtime routine.

The last couple of hours before sleep can set the tone for your mental wellbeing the next day. And the people who prioritize their mental health have certain habits they perform in those golden two hours.

In this article, let’s dive into nine things that these individuals do two hours before hitting the hay.

Let’s get started.

1) They disconnect

In an era of constant connection, the act of disconnecting can seem almost radical.

And yet, those who prioritize their mental health understand the importance of a digital detox, especially in the hours leading up to bed.

Our devices, as useful as they are, can be significant sources of stress and anxiety. The constant barrage of notifications, emails and social media updates can keep our minds racing, even when we’re trying to unwind.

That’s why it’s no surprise that those who value their mental health often make it a point to switch off their devices at least two hours before bedtime.

Giving your brain a break from the digital world allows it to relax and prepare for sleep – an essential part of maintaining good mental health.

But remember, adopting this habit is a personal choice and not everyone might find it beneficial. As always, do what works best for you.

2) They practice mindfulness

I used to think that mindfulness was just a buzzword. But once I started incorporating it into my nightly routine, I quickly realized its value.

Mindfulness, in essence, is the practice of focusing fully on the present moment. It’s about experiencing what’s happening right now without judging it or trying to change it.

Before bedtime, I often spend around 10 minutes just sitting quietly and focusing on my breath. This simple act of mindfulness helps me to let go of the day’s stresses and prepare my mind for rest.

It’s a habit that people who prioritize their mental health often adopt. They understand that by bringing their attention back to the present moment, they can quiet the mental chatter that often prevents a good night’s sleep.

Does it work every time? No. But more often than not, it does help. And I believe that even small improvements in our mental well-being can make a big difference over time.

3) They create a sleep-friendly environment

Our surroundings play a significant role in how well we sleep. The bedroom is not just a place to rest our bodies; it’s also where we rest our minds.

Those who place high value on their mental health know the importance of creating a sleep-friendly environment. This often involves maintaining a cool room temperature – around 60 to 67 degrees Fahrenheit is considered ideal for most people.

Another key aspect is reducing environmental noise. Unwanted sounds can disrupt sleep patterns and negatively impact mental health. This is where sound machines or earplugs come in handy.

Lighting also plays a crucial role. Dim lights signal our brains that it’s time to wind down, while darkness promotes the production of melatonin, the hormone responsible for regulating sleep.

Taking care of these seemingly small details can significantly improve sleep quality and, by extension, our mental health. So, next time you hit the sack, take a moment to assess your surroundings.

4) They have a consistent routine

Having a consistent pre-bedtime routine is more important than most people think. It’s not just about what you do, but also about when you do it.

Those who prioritize their mental health understand the value of this consistency. They aim to go to bed and wake up at the same time each day – even on weekends.

Why? Because our bodies operate on a circadian rhythm, a natural internal process that regulates our sleep-wake cycle. A consistent sleep schedule helps align our body’s internal clock with the external day-night cycle, promoting better sleep and overall mental well-being.

But remember, everyone’s routine will look different. The key is to find what works for you and stick to it. It might take some trial and error, but the benefits are worth it.

5) They avoid heavy meals

What you eat before bed can have a significant impact on your sleep quality, and in turn, your mental health.

People who prioritize their mental health tend to avoid heavy or spicy meals close to bedtime. These can cause discomfort and indigestion, making it harder to fall asleep or stay asleep.

Instead, they opt for lighter, more easily digestible foods if they need a late-night snack. They also try to finish eating at least two hours before bed, giving their bodies ample time to digest the food.

6) They engage in self-care

Self-care isn’t just a trendy buzzword – it’s a crucial part of maintaining good mental health.

People who prioritize their mental health understand this. They know that giving themselves permission to relax and unwind is not selfish or indulgent – it’s necessary.

In the two hours before bed, they might take a warm bath, read a book, listen to calming music, or engage in any activity that helps them feel calm and relaxed. It’s their time to be kind to themselves, to recharge and rejuvenate.

It’s a beautiful reminder that even amidst our busy lives, we all deserve moments of peace and relaxation. And by prioritizing these moments, we can significantly improve our mental well-being.

7) They practice gratitude

In the quiet moments before sleep, I often find my mind wandering towards the challenges of the day, the unfinished tasks, or the worries about tomorrow. It’s easy to get caught up in this spiral of negative thoughts.

But then, I discovered the power of gratitude.

Now, as part of my bedtime routine, I spend a few minutes reflecting on the things I’m grateful for. It could be something as simple as a good cup of coffee or as profound as the love of my family.

People who prioritize their mental health often engage in similar practices. They understand that cultivating a sense of gratitude can shift the focus from what’s wrong to what’s right, promoting a more positive mindset and better sleep.

It’s not always easy, but it’s definitely worth it. The peace that comes from acknowledging our blessings is truly transformative.

8) They limit caffeine and alcohol

We all know the stimulating effects of caffeine. That’s why many of us rely on it to kickstart our day. But when consumed too close to bedtime, it can disrupt our sleep patterns.

People who prioritize their mental health are mindful of their caffeine intake, particularly in the hours leading up to bedtime. They try to limit their consumption to the early part of the day to ensure it doesn’t interfere with their sleep.

Alcohol, despite its initial sleep-inducing effects, can also disrupt sleep patterns and reduce the quality of sleep. It’s another substance that those mindful of their mental health tend to limit.

9) They prioritize sleep

At the end of the day, all these practices boil down to one fundamental truth – sleep is crucial for mental health.

People who prioritize their mental health recognize this. They understand that sleep isn’t just about physical rest; it’s a time for the mind to process, heal and rejuvenate.

They see sleep not as a luxury, but as a necessity. They protect their sleep time, not just by adopting healthy bedtime habits, but by respecting it as a fundamental part of their overall well-being.

Because ultimately, no matter what the day brings, ensuring we get a good night’s sleep is one of the best things we can do for our mental health.