How to Build an Effective Bedtime Routine
A bedtime routine for adults includes all the things you do just before going to sleep. The process of going to sleep is highly dependent on behaviors, and disruptions in a bedtime routine may lead to difficulty falling asleep. Adults need to be prepared to go to sleep with ritualized behaviors. Engaging in some certain activities can make better the transition and improve sleep. It is good to discover what bedtime routines help you to sleep such as listening to music, reading, or taking a bath.
How Will a Bedtime Routine Help You Sleep?
Sleep is a psychological process that helps to rest, conserve energy and an opportunity to improve learning by processing memories. Sleep is also a behavior, this means our bodies can learn to sleep well or poorly. The body follows a natural circadian rhythm, and keeping a consistent sleep schedule will help to reinforce this. Establishing a bedtime routine will likewise help to improve our sleep patterns.
The same way we encourage for children, adults also need daily sleep rituals before going to bed so as to allow one to unwind and prepare mentally for going to sleep. Running through the day and making choices that ruin our sleep will cause sleep that is uncomfortable.
Human bodies do not do well with abrupt changes. Sleep rituals that are quiet will help to ease the transition to sleeping, which is a quiet and relaxing activity, from something that is quite the opposite. These sleep rituals will prepare you physically and mentally to sleep.
A bedtime ritual will help the brain familiarize with sleep and wake times. An adult need six to nine hours of sleep each night and by knowing what time you need to wake up, you can make a regular bedtime schedule.
7 Tips to Have an Effective Bedtime Routine for Adults
The first step to having a good night’s sleep is establishing a healthy pre-bedtime routine. Some of the ways to create an environment that is going to allow the body to relax and go into a sleepy state include:
Eat and Drink Healthy
- The body is a big machine that will stay red up as long as it has something to metabolize. Avoid taking heavy meals and drinks at night. Eat dinner early and stay away from fatty foods or food you know will bother you later in the night.
- Also limit the amount of alcohol you take in the evenings. Alcohol may help you fall asleep very fast, but it reduces the quality of sleep and you are likely to wake up in the middle of the night having a headache or dry mouth.
- Cut down the amount of caffeine taken and it is preferred to switch to water or herbal tea. It is also advisable to stay hydrated, but not too late in the evening to avoid having bathroom breaks.
- Quit smoking as well, as nicotine is a stimulant that will keep you awake for long hours and the fact that you may experience nicotine withdrawal at night is also reason enough not to smoke.
If you know that you need to sleep by 9p.m, it will not do any good to your sleep efforts to start moving at high speed until it is 8.55p.m. Shut down the computer, television, video games and stop any other tedious activities at least 30 minutes and if possible 1hr before bedtime. Allow your brain to shift from work mode to sleep mode.
Relax with a Bedtime Ritual
Take up bedtime routines that promote relaxation. Taking a warm shower, drinking warm chamomile tea, doing dome stretches and deep breathing activities, listening to calm music or meditating are some of the bedtime rituals that could work. Also, you can choose to make simple plans for the next day. Read or do your favorite hobby. Lowering the lights is also a way to help you sleep as it induces the production of melatonin, which is a hormone that helps you fall and stay asleep. Every small effort you make in the direction of calm will add quality to your sleep.
Set a Sleep Schedule
Since you know how many hours of sleep are needed to by the body for it to work best, it will be easy to set a sleep and wake time every day. The body will get used to the time and this becomes a daily routine. Try to get to bed early to allow enough rest before waking up.
Avoid Taking Naps Too Late in the Day
Taking naps is a great way to recharge and catch up on sleep, but taking them too late during the day may cause trouble falling asleep at night. If a nap is really necessary, take it during early afternoons and keep it less than 30 minutes.
Clear Your Head
A quick journalizing session at the end of the day is perfect way to clear you head from all the days thoughts. Take time to write your work problems, stressors, conflicts with people or any other worrying issue as well as ways that will help resolve these problems. Also take time to write down things that made you happy during the day.
Use Calming Scents
Aromatherapy oils such as marjoram, chamomile, lavender, juniper, sandalwood and rose all have a sedative effect when inhaled. Rub any of these on the temples or inside of your wrist and breathe in the fragrance that is relaxing and it will help fall asleep.
Sleep is very important for one’s health. It is not just the quantity that matters but the quality. The way you feel when you wake up is defined by how well or badly you slept during the night. The cure for fatigue and stress can only be managed by having a restful night’s sleep. What you do before sleeping determines a lot the quality of your sleep. The best thing to do is know what bed time routine works for you and you will enjoy your sleep. Make sure to have one that allows you wake up feeling mentally sharp, productive, full of energy and emotionally balanced all day long.