Sleep is essential, and the quality of your sleep has a significant impact on how you feel throughout the day. Good sleep can help reduce stress, improve mood, and even boost creativity. It’s also been linked to good health overall.
As your day comes to an end, there are some things you can do to help your mind and body wind down for bed. The routines you follow to get your bedtime started can make a big difference in how well you sleep.
This article discusses some simple bedtime routines that will help ensure better sleep for you tonight!
Why Is Sleep Important?
Sleep is crucial because it’s what allows our body and mind to repair and recharge. You could be sleep-deprived without even knowing it. And if you aren’t getting enough quality sleep, it can affect your mood, mental well-being, and physical health. Why?
When you’re tired, even the slightest things become difficult to accomplish, whether it’s remembering your friend’s name or staying focused on a project at work. Plus, you could just feel awful!
Sleep has also been proven to boost creativity and problem-solving skills. Think about how often creative or innovative ideas come to mind when you’re in bed! It tends to be an ideal place to let your mind wander and process the day’s events.
How Sleep Affects Your Health
As if that wasn’t enough, poor sleep habits can affect your physical health as well. If you don’t get enough quality sleep, it can lead to conditions such as heart disease, type 2 diabetes, weight gain, and obesity.
Everyone is different when it comes to sleep needs. However, there are some recommendations for how much sleep people actually need each night.
Generally, these recommendations say that adults should get 7-9 hours of sleep per night. It’s also suggested you go to bed at the same time every night to establish a rhythm that your body can get used to.
What’s The Best Night Routine?
Establishing a perfect bedtime routine can be difficult when your schedule is busy and varies from day to day. Even so, you can still create a general pattern that works for you by following some of these guidelines:
- Go to Bed and Wake Up Around the Same Time Each Day – This includes weekends too!
- Take Time to Relax – This might include taking a bath, reading, or listening to soft music.
- Avoid Using Electronics Before Bed – Don’t watch the news, scroll through your phone, or check email.
- Try Not to Nap Too Late in the Day – And if your naps are typically less than 30 minutes during the day, try not to nap at all.
- Create a Comfortable Sleep Environment – This might include light shades or earplugs.
- Only Use Your Bed for Sleep – Avoid working, studying, or eating in bed.
- Don’t Drink Caffeine Too Late in the Day – Coffee, energy drinks and soda can all contain caffeine. Try to stop drinking caffeinated beverages around two hours before bedtime.
- Skip the Alcohol – Alcohol may seem like it helps you sleep, but it actually disrupts your sleep cycle. It’s best to avoid drinking before bed!
- Get Plenty of Exercise – You probably knew this one was coming! When you exercise during the day, your body craves good sleep to repair and recover.
How To Start a Night Routine?
When you’re tired, it can be challenging to create a routine that works for you. However, it’s crucial to find a pattern that helps you establish good sleep habits.
You may have trouble falling asleep at first if your body isn’t used to going to bed at the same time each night. It can take one to two weeks for your body to adjust, but you’ll feel better by the end!
While you’re figuring out this process, it might also help to work on eliminating any nighttime noises or distractions that keep you up. If the light is an issue, try using a soft sleep mask or black-out curtains.
Once your routine becomes a habit, you’ll start to notice the positive effects on your mood and productivity during the day. Try sticking with a bedtime routine for a few weeks and see how you feel.
If you still need help sleeping after trying to establish a night routine, talk to your doctor. There may be underlying factors that can keep you from getting a good night’s sleep–like anxiety or insomnia. Once these issues are addressed and resolved, it will be easier for you to build a routine with rest at the center!
Sleep tips: 6 steps to better sleep. (2020, April 17). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
CDC – Sleep Hygiene Tips – Sleep and Sleep Disorders. (2016, July 15). CDC.Gov. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
A Good Night’s Sleep. (2020, November 3). National Institute on Aging. https://www.nia.nih.gov/health/good-nights-sleep#good