Creating good sleep habits is one of the smartest things you can do to improve your overall well-being and boost your health. After running around all day, exhausting yourself mentally and physically, you need to slow down and refill your energy levels.
Research states that adults should sleep from seven to nine hours every night to maintain good health. If you lack high-quality sleep, you can be irritable, perform poorly at work, and have issues concentrating. Unfortunately, most adults struggle to sleep seven hours a night because they lack a bedtime routine that works for them. Why do you need a bedtime routine? Well, it’s catered to your needs and prevents common sleep disorders. Your personal life and busy work days can make you experience sleep anxiety. If you create good sleep habits, your body feels relaxed and prepares for bedtime.
Keep in mind that no two bedtime routines look the same, so you need to learn to develop the one that functions for you. Here is all the necessary information to ease yourself to sleep every night.
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What Is a Bedtime Routine?
The things you do before getting to bed every night are defined as a sleep routine. Developing and sticking to a healthy and consistent bedtime routine is essential for good sleep hygiene. When you create a personalized bedtime routine, keep in mind a set of recommendations that promote healthy and restful sleep.
The Benefits of a Sleep Routine
Should you put effort into building a sleep routine and turn it into a habit? The main benefit of creating a bedtime routine is that you’ll enjoy more restful and better sleep. Specialists reveal that developing regular bedtime habits like engaging in relaxing activities at nighttime and going to sleep at the same time daily can prevent sleep issues. Studies show that consistent sleep patterns and a personalized bedtime routine bring health benefits like heart disease, high blood pressure, and a lower risk of weight issues.
– You find it easier to sleep because your body remembers your natural body clock. Maintaining a sleeping routine makes it easier to fall asleep and eliminates minor sleep issues.
– You have a healthy sleep-wake pattern that tells your body when to naturally go to sleep at night and wake up in the morning.
– You can improve your stress levels and boost your mood. When you sleep peacefully at night, you feel recharged and well-rested in the morning and therefore have a great mood. Getting good sleep enables you to manage stress and doesn’t bring daily issues to the bedroom.
– You lower the risk of cancer, stroke, and heart diseases. Those who struggle to sleep are more likely to suffer from health issues because sleep affects all body systems, the production and regulation of hormones, and metabolism.
Steps to a better sleep
Establishing a bedtime routine that works for you gets you the necessary amount of sleep every night. Even a new activity added before bed can impact your quality of rest. Here are some aspects to consider when creating your routine.
Your bedroom should be relaxing and comfortable
It all starts with a healthy sleep environment, so ensure that your bedroom feels welcoming and puts you in the right state to doze off. Your bed should be only the area where you sleep, so don’t use your laptop to complete work tasks or other chores in the bed. Take all devices outside of the room and turn off anything that might get in the way of your sleep. If you find it challenging to fall asleep, add white noise to the room to calm your mind. Ensure the room is cooler and darker than the other areas in the house to encourage sleep.
Maintain a consistent sleep schedule
It’s crucial to go to bed at the same time, both on weekdays and weekends, to maintain your circadian rhythm. The secret to a restful sleep starts with a well-put-together bedtime routine. Take a warm shower, use bath salts, brush your teeth and change into a pair of comfy pajamas. For better sleep, invest in a pair of luxury pajamas; they’ll make sleeping a one-of-a-kind experience as they’re made from high-quality materials and fit comfortably. Turn the lights off and ease yourself into the bed. Set bedtime routines for all family members and encourage a regular schedule they find easy to follow.
Avoid afternoon naps if you have issues falling asleep at night because they might make your body feel rested.
Stay away from electronics before bed
You might have heard parents establishing an electronic curfew for their children. You can adopt the same habit if you want to improve your sleep patterns because technology before bed makes it more challenging to sleep as the blue light from device screens like phones, TV, or tablet can disrupt the natural release of melatonin. Discuss with your family and set up an electronic curfew, an established time when you turn off all devices with blue light screens. It’s recommended to set it at two hours before going to bed. If you enjoy reading, you can get a printed copy of a book and browse through the pages before bed instead of reading on your tablet.
Reduce the use of caffeine
Substances like caffeine, alcohol, heavy meals and over-the-counter medication make it quite challenging to fall asleep, so you should look for ways to cut the amount you consume. You ingest caffeine when you drink coffee, green, white, or black tea, chai, energy drinks, hot cocoa, or chocolate. It’s also best to avoid eating large meals three hours before going to bed because it can make it more difficult to fall asleep. You should also stay away from alcohol because even if a glass of wine makes you fall asleep quicker, you’re more likely to wake up during the night or feel bad in the morning.
When the night falls, engage in calming activities that promote sleep and help your body relax.