You’re not destined to wake up exhausted every morning. Take into account easy suggestions for improved sleep, such as creating a sleep plan and adding exercise to your daily routine.
In the age of false lighting, Netflix, and late-night delivery, our sleep quality has taken a major hit. Being bombarded with sleep-aids and anecdotal advice hasn’t helped many of us over the years. However, now we know that a better bedtime routine is helpful.
Good sleeping scheduling is the key to a healthy lifestyle. You can do all the exercises and controlled eating in the world, and all of it would be for nothing if you aren’t getting sufficient sleep.
If you’re one of the 35% of Canadian adults whose sleep schedule has been ruined due to a penchant for Netflix and work stress, it’s time you start building a healthier sleep routine.
You’ll doze off eventually, even if you don’t have a nighttime routine. However, no one can predict how long it will take or how soundly you will genuinely sleep when the lights go off. Most of us find it difficult to fall asleep on demand, but habit can alert the brain that sleep is imminent. Most neurophysiological systems, including our sleep system, enjoy stability and predictability.
Why? Because stability and predictability are peaceful. Regularity implies security. We read the same story to youngsters every night because of this. Here are some ideas for developing a routine that can help you feel better. Remember that incorporating these suggestions into your daily routine is crucial, so don’t give up after two nights!
Good Sleep is Important
The most important part of a bedtime routine is the commitment to the routine. It may seem hard at first, but like mastering any skill, staying consistent with your practice will help you on your bedtime journey. Below are 11 ways to build a better bedtime routine:
Tips for an Improved Nighttime Routine
1. Plan your Night Schedule and Stick to it
Limit your sleep time to eight hours. A healthy adult needs at least seven hours of sleep per night. However, most people can fall asleep for no more than eight hours and yet feel rested.
Go to bed, and rise at the same hour every day, including the weekends. Consistency strengthens the sleep-wake cycle in your body.
After settling down for around 20 minutes, if you still can’t sleep, get out of bed and relax. Read a book or play some relaxing music. When you are exhausted, go back to bed. Repeat as necessary, but keep your bedtime and wake-up time the same.
2. Set up a regular wake and sleep time
One of the most important practices to develop for your bedtime routine is setting up a regular sleep schedule. This isn’t as simple as deciding to go to sleep at 10 pm. You should set up an evening schedule that allows you to create a relaxing environment, reminding your mind and body that it’s time to settle down. Having a consistent wake time will also help you adjust in the evenings.
3. Add Some Physical Activity to Your Routine
Regular exercise can help you sleep better. Avoid exercising too soon before going to bed, though. Daily outside time could also be beneficial.
Before you can have a relaxed mindset, you must spend a good amount of energy during the day. This ensures that both the mind and body are ready to enter a restful state later in the evening. Check out this article for an in-depth look at the benefits exercise has on your sleep.
4. Keep Track of Everything You Eat and Drink
Don’t overeat or go to bed hungry. Avoid eating a big, heavy dinner right before bed, in particular. You might not sleep due to discomfort.
5. Avoid nicotine, caffeine and alcohol before bed
As you are working on building a better bedtime routine, we highly suggest avoiding nicotine, caffeine and alcohol as a part of your routine. None of these substances will help create a calming and restful environment as they are all stimulants. In addition, alcohol, nicotine and caffeine have been proven to negatively impact sleep quality.
6. Sip some chamomile tea
A lovely complement to any bedtime routine is a delicious tea. Caffeine is off the table, but there are plenty of caffeine-free teas that will put you in a mellow mood. We have used teas for centuries as a natural sleep aid and to calm anxiety. Consider adding some chamomile or valerian tea to your bedtime routine.
7. Create a Calm Space
Keep your space cool, quiet, and dark. It could be harder to fall asleep if you are exposed to light in the evening. Avoid using light-emitting screens for too long when it’s close to bedtime.
To establish a setting that is appropriate for your needs, think about utilizing earplugs, a fan, room-darkening curtains, or other gadgets. Better sleep might also be facilitated by relaxing activities like taking a bath or practicing relaxation techniques before bed.
8. Limit your Stress
Before going to bed, try to put your worries or concerns to rest. Write down your thoughts, then put them aside until tomorrow. Stress reduction may be beneficial. Start with the fundamentals, such as organization, prioritization, and work delegation. Additionally, meditate to reduce anxiety.
9. Avoid blue light
For those who don’t know, blue light can disrupt sleep, and suppress the secretion of melatonin – the hormone that lets your body know it’s time to sleep. The best practice is to avoid blue light thirty to sixty minutes before you want to fall asleep. This will allow your brain to note that it is no longer time to be productive.
10. Avoid Daytime Naps
Long naps during the day can keep you up at night. So avoid taking naps in the afternoon, and keep naps to no longer than an hour. However, if you work evenings, you might need to take a nap in the afternoon before work to help make up for lost sleep.
11. Practice relaxation and meditation before sleep
Since you won’t be using your phone, tablet, tv, or computer before bed – you’ve got some time freed up to practice relaxation. Relaxation can come in many forms, such as a hot bath or shower, listening to calming music, or prayer and meditation. The goal is to create a regular pattern of activity before bed, to regulate feeling sleepy.
We hope these 11 suggestions help you create a better bedtime routine and improve your sleep quality. Make sure you make a bedtime plan and stick to it!
One of the reasons you can’t sleep at night is the constant bombardment of thoughts you had to pause through during the day.
Writing your feelings or a journal can help you process them faster. So when you go to bed, you will be relatively free of thoughts.
Your bedtime routine won’t help you fall asleep on the first try. It’s about sticking to the routine until your body loses all energy at the right time of night and wakes up at the right hour in the morning.
Everybody occasionally has a difficult time getting to sleep. However, if you frequently have difficulties falling asleep, speak with your doctor. You may be able to get the better sleep you need by figuring out the root of your issues and treating them.