That’s a very high percentage of us suffering from lack of sufficient deep, restful sleep, including insomnia, or the inability to even fall asleep. When we don’t get enough rest, it affects our mental clarity and our ability to respond skillfully. It also affects our emotions. We can become more easily frustrated or irritated.
If you’re struggling to sleep, adopting a regular relaxing bedtime routine will help. How does a regular bedtime routine benefit your sleep? Because they signal to your brain that it's time to relax and go to sleep.
What’s a suitable time for a bedtime routine?
For your bedtime routine to be most effective, aim to start it at the same time every evening. Most adults do not get the recommended amount of sleep, which is 7-9 hours per night. If you need 7 hours of sleep a night to feel refreshed and you have to be up at 7 a.m. for work, you need to begin your bedtime routine with a 30-minute, start it at 11.30 p.m.
So, how to create an effective bedtime routine? According to my research, I’ll give you some tips for building a bedtime routine.
Go to sleep and wake up at the same time each day.
Sticking to a consistent sleep schedule every night can be hard for most people, especially on the weekends. However, establishing regular times to fall asleep each night and wake up each morning is an important first step toward creating an effective bedtime routine.
Waking at the same time every day will actually help you to sleep better at night. A fixed wake time helps to build a strong desire to sleep before bedtime.
Avoid caffeine before bed
It is well known that coffee and tea both interfere with sleep. Some people drink coffee or tea during the working day to stay focused. But if you consume caffeine at the wrong time, caffeine will Interfere with sleep.
The length of time you should avoid caffeine before bed isn't an exact science, since you might not react to caffeine to the same degree as another person. In general, however, it's a smart choice not to consume caffeine several hours before bed. A 2013 study published in the "Journal of Clinical Sleep Medicine" reported that consuming caffeine six hours before bed can have a harmful effect on your ability to sleep soundly.
Leave the electronics alone
Electronic back-lit devices like cell phones, tablets, readers, and computers emit short-wavelength enriched light, also known as blue light, which has been shown to reduce or delay the natural production of melatonin in the evening and decrease feelings of sleepiness.
In addition, smartphones were designed to make us more productive and our lives easier. They’re designed to entertain us and provide information. But when it’s time to turn off the lights and go to sleep, the last thing our brain needs is more information and more entertainment.
So, using electronic devices at night can interfere with both the quantity and quality of sleep.
Listen to music before sleeping
As long as you’re choosing songs that make you feel relaxed and happy, falling asleep to a pleasant song can help you fall asleep faster and get better rest. It’s similar to when we were children, and our parents sang us lullabies to “lull” us to sleep.
Not only will the melody help soothe and relax you, but the routinized aspect of playing songs right before bed will signal your body that it’s time to rest. You may find yourself able to fall asleep effortlessly, simply because you’ve trained your body that it’s time to go to bed.
Read a book before sleeping
Stress tends to build up throughout the day. When it’s time for bed, your mind might be racing, and you’re likely contemplating tomorrow’s to-do list while keeping track of everything that could possibly go wrong.
By immersing yourself in a good book, you can take your mind off your current situation. One study found that just six minutes of reading reduced stress by up to 68%.
Still feeling doubtful? Think back to childhood or consider the behavior of your kids (if you have them). Bedtime stories are a nightly ritual, and many toddlers and young children will tell you that they need to hear a bedtime story before falling asleep. There’s no reason that this ritual can’t continue into adulthood.
Create a relaxing bedroom environment
A relaxing sleep environment is crucial for maintaining a healthy bedtime routine. Here are some great ways to create a relaxing setting in your bedroom.
Consider replacing your mattress and pillow
Mattresses develop impressions and indentations over time. This type of wear and tear is to be expected, but it may compromise the mattress’s ability to provide the needed pressure relief and support. A new mattress can not only help you sleep better, but also alleviate aches and pains.
Most people tend to forget the importance of the right pillow while they are shopping for their mattresses. In reality, choosing an accompanying pillow that is right is more important than you think as it alleviates the sleep quality throughout the night. If you have an unsuitable pillow, your neck and shoulder will not get enough support, which stresses the body, leading to pain and discomfort.
Using natural, soft materials for your bedding is the perfect way to create a cozy feel and instantly make you feel calm. Then sleep better.
Block outside noise
Noise will also keep you from getting to sleep. Keep your room as quiet as possible and consider a white noise machine to combat any loud noises that may filter into your bedroom.
Some studies also suggest nighttime noise can increase the risk of stroke or cardiovascular disease. If you are unable to guarantee a quiet bedroom environment, consider masking noise with the aid of white noise, ambient sounds, or relaxing music.
Maintain a comfortable room temperature
Your body temperature drops as part of your normal sleep cycle. Although some people may be inclined to raise the temperature of their bedroom or bundle up with cozy blankets to stay warm, studies have shown that an overly hot bedroom environment can interfere with sleep and cause fatigue the next day.
Setting the thermostat a few degrees cooler generally promotes better sleep. Taking a warm shower or bath before bed can also help you relax by promoting a natural cool-down effect afterward.
Dim the lights
The circadian rhythms that guide our sleep-wake cycles are largely based on exposure to natural light. This is why we feel more alert during the day and begin to feel tired after the sunsets.
Exposure to artificial light in the evening essentially tricks your brain into thinking it is daytime, which can interfere with melatonin production.
For this reason, maintaining low light levels and removing electronic screens from your bedroom can help you prepare for sleep in the hours before bedtime.
Experiment with soothing scents
Certain smells are believed to have calming qualities that can promote feelings of relaxation and tiredness. These include essential oils such as lavender oil.
If you have a hard time relaxing before bedtime, consider using essential oils to help you wind down.
Your bedtime routine doesn’t have to be complex or time-consuming as long as you can identify what's the reason it's difficult for bed and what helps you. Hope you can find a suitable bedtime routine after reading the article.