Getting a good night’s rest is essential for just about everyone. But considering the current state of the world, there’s a good chance you’re getting less than 40 winks each night.

Although 60% of people who weight train get an average of seven hours of sleep or more per night, you don’t necessarily have to bulk up to calm down. Although excess weight may contribute to osteoarthritis, exhaustion can contribute to many more issues down the line. But instead of sleeping just for the gains, you might just need to switch up your bedtime routine. Whether you want to improve the quality of your sleep or you’re looking to prioritize your oral health and complexion, we’ve got you covered with the following tips.

Put Your Tech Away

One of the most important statements for sound slumber: putting your phone on silent isn’t sufficient enough. If you want to fall asleep faster and stay asleep longer, you’ll want to avoid using technology before you go to bed. Not only can they distract you and keep your mind rushing when you need it to slow down, but the sight of a bright screen can really impede your ability to drift off to dreamland. If you can’t leave your devices out of your bedroom, consider turning them off completely a couple of hours before you go to sleep and relying on a conventional alarm for your morning wake-up call.

Always Take Off Your Makeup

You can’t expect to awake with beautiful skin if you don’t remove your makeup before you head to bed. If you fail to use a makeup wipe and cleanse your skin prior to hitting the hay, you’ll be allowing excess oils, grime, pollutants, and cosmetics to sit on your face for hours-on-end. Not only can this damage your pillowcases and sheets, but it can make your skin look dull or irritated. If you’re prone to acne, you’ll probably end up with clogged pores. Those who tend to read or watch a movie to wind down might become too tired to wash their faces at night. The obvious remedy? Take care of taking off your makeup before you engage in those nighttime activities.

Don’t Forget to Hydrate

Hydration is essential for glowing skin — and there’s more than one way to hydrate. Having a glass of water on your nightstand can relieve your thirst at 2 am, but you’ll want to add moisture to your skin before you fall asleep, too. After cleansing your face, use a hydrating lotion to lock in that moisture overnight. It’s a good idea to apply hand cream and to use a humidifier, as well. Just make sure not to lather on any products right before you rest your head. Otherwise, you’ll end up getting product all over your bed linens.

Change Your Pillowcases

Speaking of bed linens, chances are that you aren’t changing or washing yours enough. Ideally, you should change out your pillowcases at least once per week to ensure that oil and bacteria don’t end up on your skin overnight. You should change your sheets every week or two for the same reason. Yes, it’s a bit of a pain, but it’s a much healthier choice. On the upside, you can get that “clean sheets feeling” more often — and nothing feels better than that!

Take Time to Do a ‘Do

You might feel free to let your hair down when you’re in the comfort of your own home, but you should make a point of pinning it back before you hit the sheets. Putting your hair in a braid or a bun can keep some of the oil off your pillowcase (and, therefore, away from your face). As a bonus, doing this might help you tame your mane and wake up with less of a bedhead come morning. When it comes to taking care of your hair, a simple step before bed can make all the difference in the world.

Show Your Teeth Some Love

Before you lay yourself down to rest, you can’t forget about cleaning your teeth. Although one in 10 people admits they regularly forget to brush their teeth, you should be among the 90% who follow a regular dental care routine. Since the American Dental Association recommends brushing twice per day, that nighttime pass seems only natural. To really up your game, switch to an electric toothbrush. Either way, be sure to floss and to use a dentist-recommended oral rinse. If you grind your teeth at night, talk to your dentist about getting a nightguard you can wear while you sleep. Although it might take some getting used to, you won’t wake up with jaw pain and you’ll protect your teeth in the long run.

Reflect On Your Day

Although your bedtime routine may be mostly made up of physical habits, there are also steps you can take to care for your mental well-being. Whether you journal, meditate, or simply take a few moments to express gratitude, these mindfulness practices can make a big difference in how well you sleep and your overall state of mind. You may find it easier to let those work problems go or stop worrying about an embarrassing social interaction if you jot it down or replace those thoughts with ones that are more tranquil and reflective in nature.

If you’re accustomed to winging your schedule each night, it can feel like a big adjustment to stick to a regimen. But now that you’ve got a winning nighttime routine to reference, you’ll be in a better position to care for your needs and get at least eight hours of uninterrupted sleep.

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