Most of us are guilty of not getting enough sleep. Here’s how you can prioritize your rest.
Living in the modern world can be incredibly stressful. As a result, most people experience difficulty getting to sleep. It can be challenging to rest your body and mind for the right amount of time if you are busy thinking about the things that you need to do. Similarly, there are certain conditions that can influence your ability to sleep soundly each night.
Because of this, it is worth changing your relationship with sleep. From the things you do, to what you are wearing to bed, there are so many things that can impact your quality of sleep each night. Check out women's pajamas for more information. Here are some ways that can help you create a better nighttime routine for sleep.
Consider Your Current Habits
One of the first things that should be done when it comes to creating a better sleep schedule is what your current habits look like. Think about your typical winding down routine, and how it could be changed. It is surprisingly easy to challenge yourself once you are aware of the behaviors that you want to challenge.
Start Making Small Changes
It is important to remember that Rome wasn’t built in a day. Creating a routine that works with your lifestyle is crucial when it comes to sleep. Because of this, it is recommended that you make small changes over time.
This is the best way to create new habits that promote a good night's sleep. Try not to jump into the deep end when it comes to changing your nighttime routine, as it is less likely that you will stick to this.
Find What Works For You
Another factor to consider is what type of changes would work for you. Changing your bedtime routine doesn’t need to be drastic. If you eat your heaviest meal in the evening, then it could be worth scheduling a long walk afterward.
Those that get up early for exercise or meal prep should plan to go to bed earlier to minimize their chances of losing sleep. Try to figure out what would work best for you, depending on what type of things are currently impacting your sleep consistently.
Things To Add To Your Routine
Bed Time
There is a reason why parents take their children’s bedtime so seriously each night. Going to bed at the same time every night can allow your mind to relax, which will make it more likely that you will get better sleep.
Consider setting an alarm on your phone or clock when it is time to start winding down for the night. Another one set an hour or so later can be your signal to get into bed. Try setting a bedtime for yourself and stick to it for a week. You will be surprised by how well your circadian rhythm improves over time.
Warm Bath
Many people find it easier to fall asleep when they have had a warm bath or shower during the evening. The hot water helps relax muscles in the body. It is easier to feel less stressed when the muscles are relaxed. In turn, this can make it easier to drift off into a sound sleep.
Another benefit of a warm bath or shower before bed is that they can make the mind feel clearer. Visualizing the events of the day being washed away with warm water is a great meditative practice. It can allow you to feel more relaxed, and get a better quality of sleep as a result.
Reflect On The Day
Similarly, taking the time to think about how your day went can allow you to put away all the stress that you faced before heading to bed. Consider journaling on the events of the day before starting your bedtime routine. This can be anything from a brainstorm, a list, or a stream of consciousness relating to the day that you have just experienced.
For many, the process of putting the events of the previous day onto paper followed by closing the book at the end can act as a way of moving on and removing the stressors from the day before bed. Not only that, but you can use journaling to put things into perspective, and to make you feel mentally prepared for the next day.
Stretching
Another method of winding down and relaxing the muscles is stretching. Depending on how physically demanding your day’s activities were, you can do some basic stretches to encourage yourself to breathe deeply and process the day.
Yoga, Pilates, and other exercises are also ideal for this. There is a range of stretches and poses that are recommended for getting the body ready for bed.
To-Do Lists
It is also worth making to-do lists if your mind is busy whenever you are trying to fall asleep. Whether you want to do this when you are journaling and reflecting on the day, or if you would prefer to do it as you get into bed.
Making a to-do list for the following day can allow you to put your thoughts and stressors onto paper so that they don’t have to cloud your mind at night. This could be anything from your morning routine before heading out the door, or tasks that you need to complete at work the following day. Try not to take any of this stress to bed with you, by making a to-do list during your nighttime routine.
Things To Cut Out
Electronic Screens
The number one thing to avoid when it comes to getting better sleep habits is to remove electronic screens from your bedroom. Staring blankly at a phone, tablet, or computer screen can interfere with your body’s natural circadian rhythm.
This is because of the blue light, which is known to limit the production of melatonin. Try to avoid screens one hour before bed if possible.
Heavy Meals
When our bodies are sleeping, this is when cells are repairing and organs are regulating themselves. Eating a heavy meal before heading to bed can make it harder for you to fall asleep.
This is because the digestive system is working hard to process the meal, and it is even more difficult to do so when lying down. Try to choose something lighter if you find yourself getting hungry before heading to bed.
Caffeine
It’s no secret that caffeine helps us feel more alert during the day, but it is important to avoid caffeinated beverages before bed. This can make it much more difficult to get to sleep and stay asleep.
Caffeine can also have a negative effect on the mind when it comes to bedtime. It may make you lie in bed restless all night, or even make you feel more anxious. As a general rule, try to avoid drinking anything caffeinated after around 4 pm.
Summary
Unfortunately, there is no one-size-fits-all solution when it comes to finding the right nighttime routine. Because of this, it is important to consider your current relationship with sleep to see what type of behaviors may need a challenge. For example, mindlessly scrolling through your phone in bed when you should be sleeping.
Sleep is an incredibly important thing that can impact your quality of life and how prepared you feel for the following day. Consider making small changes to your routine in order to work on your natural circadian rhythm over time.
