11 July 2024
We all know the feeling of tossing and turning at night, unable to fall asleep and wake up cranky all day long craving for some caffeine or a midday nap after being tired and yawning non-stop. A good night's sleep is crucial for our physical and mental health, yet so many of us struggle to achieve it. But why though? Often, it's a lack of proper sleep hygiene – the habits and practices that set the stage for quality sleep.
And the good news: creating a relaxing bedtime routine is a very important aspect to improve your sleep hygiene and build lasting habits for better sleep. Here's how:
Our bodies thrive on routine. Set a consistent sleep schedule by going to bed and waking up at the same time each day and even on weekends. This helps regulate your body's natural sleep-wake cycle.
Pair your bedtime routine with an existing habit you already do consistently like brushing your teeth or reading book or even a meditation. This creates an association between the two activities and reinforces the new behavior, making it easier to establish the habit of preparing for sleep.
Dim the lights in your bedroom at least an hour before bedtime. Exposure to bright light reduces melatonin, a hormone that regulates sleep. Consider using warm lighting, candles or blackout curtains to build a habit of creating a calming atmosphere.
A cool room promotes better sleep. Aim for a bedroom temperature between 60-67 degrees Fahrenheit (15-19 degrees Celsius) which can be checked through a digital clock or an exclusive meter. Make this a part of your nightly habit to ensure a consistent sleep-friendly environment.
Keep down your electronic devices at least 30 minutes before going to bed, preferably keep it out of your reach (so even when alarm rings you would need to wake up to turn it off). The blue light emitted from screens disrupts sleep patterns. Making this a habit can significantly improve your sleep quality.
Engage in calming activities before bed like taking a warm bath, reading a book, listening to soothing music or practicing gentle yoga/stretching. Incorporate these activities into your nightly routine to form a habit of relaxation.
Meditation can significantly reduce stress and improve sleep quality. Dedicate a few minutes before bed to mindfulness exercises or guided meditations, making it a habitual part of your bedtime routine.
Jot down your thoughts and worries in a journal before bed. This can help clear your mind and allow you to focus on sleep without giving you any nightmares. Habitually writing in a journal can provide a consistent outlet for stress and anxiety.
Building successful sleep habits takes time and consistency. Be patient with yourself, and don't get discouraged if you don't see results immediately. Habits are formed over time and persistence is key.
Keep a sleep diary to track your sleep schedule, sleep quality and mood. This can help you identify patterns and adjust your routine accordingly. Monitoring your progress can reinforce the habit of evaluating and improving your sleep. Check out the mood journal we have at Habit mile:
Celebrate your progress! Acknowledge your efforts to build good sleep habits and reward yourself for sticking to your routine. Positive reinforcement can strengthen your commitment to maintaining these habits.
Quality sleep is essential for cell repair, hormone regulation and immune function.
Good sleep promotes better cognitive function, mood regulation and emotional resilience.
A well-rested brain is more focused, alert and productive.
Consider using essential oils like lavender or chamomile, which are known for their calming effects. A few drops on your pillow or in a diffuser can help create a relaxing atmosphere. Making this a nightly habit can enhance the calming effects.
Avoid consuming caffeine and alcohol close to bedtime. Both can disrupt your sleep patterns and reduce the quality of your sleep. Make it a habit to monitor your intake, especially in the evening.
Maintain a balanced diet and avoid heavy meals right before bedtime. Eating a light snack like a banana or a handful of nuts, can help if you're feeling hungry before bed. Establishing this habit can prevent sleep disruptions caused by digestive discomfort.
By following these steps and creating a relaxing bedtime routine, you'll be well on your way to restful nights and a healthier, happier you. Sweet dreams!
1. How long does it take to form a new sleep habit? It varies from person to person, but on average, it takes about 21 days or maybe up to 66 days to form a new habit. Consistency and patience are key.
2. Can exercising before bed affect my sleep? Vigorous exercise right before bed can make it harder to fall asleep. Aim to finish exercising at least a few hours before bedtime.
3. Is it okay to nap during the day? Short naps (20-30 minutes) can be beneficial, but long naps can interfere with nighttime sleep. If you struggle with insomnia, try to avoid napping.
4. What if I wake up in the middle of the night? If you wake up and can't fall back asleep, get out of bed and do a quiet, non-stimulating activity until you feel sleepy again. Avoid looking at screens.
5. How can I improve my sleep quality if I have a busy schedule? Prioritize your sleep by setting a consistent bedtime and wake-up time, and create a relaxing pre-sleep routine to help your mind and body unwind.