Many people struggle to fall asleep or don’t get the good quality sleep the body needs. And a variety of factors affect our brain’s ability to shut down, some of which are unavoidable. Unfortunately, sleeping is not as simple as pushing an off button. Just like a computer, we need a little time to start in the morning and a little time to shut down in the evening. This is where having a healthy bedtime routine comes in. Good nighttime habits will go a long way to help your mind and body wind down and prepare itself for rest.
Table of contents
Things to Do
Be consistent
Having regular sleeping and waking times is the best way to help your biological clock stay on track. And having it in sound working order will keep many other parts of your body and mind in a healthy condition.
So, regardless of what time it is for you, try to go to bed at the same time each night and get up at the same time each morning, including on the weekends. If you sleep in up to an hour on your off days that is fine. But try to not vary it more than that.
If that seems difficult, think about tracking your sleep and wake times. This will automatically increase your awareness of your sleep patterns. And could aid in keeping them constant. And consistency is one of the greatest aspects of a healthy bedtime routine.
Create a Comfortable Environment
Try to ensure that your sleeping space is dark and quiet. Some people prefer to sleep with a light or TV on, but even if you don’t realise it, the light and noise may prevent your brain from shutting down completely. So although you may have no memory of being wakeful in the night, you will most likely still arise in the morning feeling unrested and groggy.
If you can, try to set a comfortable temperature in your sleeping space. Even if this is just having weather-appropriate bedding and pajamas. For instance, if it is hot, stick to a thin blanket or sheet. And don’t wear your fluffy PJs, even if it feels comfier to begin with.
Prepare for Tomorrow
A bedtime routine that includes a few steps toward preparing for the next day can have several advantages. First off, putting things in order for the next day can help the brain process what needs to be done. Allowing it to compartmentalise the tasks ahead. This can alleviate a fair amount of stress on a subconscious level. Secondly, anything done in the evening can save you time in the morning. This will grant you a bit more time to start your day right and set a relaxed and controlled tone for the rest of the day. Never mind that it will also give your mind fewer things to think about as you fall asleep.
This evening prep can include:
- Set out your clothes for tomorrow.
- Make your lunch for work or school.
- Gather your essentials, such as keys, wallet, and sunglasses, in one spot.
- Wash the dishes.
- Take a few moments to make a to-do list. A paper to-do list can free you from the urge to constantly run through a mental version. Removing the worry of having forgotten something. And it can help you feel more in control of the tasks ahead. (The reason why I suggest a hard copy is because a) The brain process thoughts more clearly when we write them down, and b) It is ideal that you avoid electronic devices later in the evening.
Relieve Stress (as best as possible)
If you are anxious (consciously or subconsciously) about anything, try to focus your thoughts and put your stress aside. There are some tricks that help with this, such as journaling or even activating your body with some light stretching or a walk. Just bear in mind that you should avoid any strenuous exercise in the evening. Vigorous activities raise your body temperature and heart rate, making it harder to fall asleep. And even just your routine stroll or little bit of yoga should ideally be done at least an hour before bedtime.
Wind Down
Relieving stress can be a part of winding down. However, even if you are not particularly panicked about anything, it is good to allow the mind and body to wind themselves down with any meditational practice.
Meditation in itself is great, but even some light-hearted activities are good for this purpose. Such as:
- Reading (preferably from a book or e-reader with no backlighting)
- Drawing
- Puzzles
- Word or number puzzles (such as a crossword puzzle)
- Model building
Hygiene Routine
A bedtime hygiene routine can often be seen as a chore. However, I believe it is all about perspective. When we consider it to be a chore, it becomes unpleasant to do. But once you realise that it is more like giving our body the TLC that it really deserves, it starts to feel more like tender love and care. To add to that, becoming more mindful of each action will improve the quality of it. Possibly allowing you to enjoy it more, and improve the outcome.
So don’t think about quickly scrubbing your teeth. Think about gently brushing away all the dirt from the day. Notice the sensation of the bristles on your teeth and the taste of the toothpaste. Imagine the white shine and smooth feel that will come from it. When you wash your face, take your time. Maybe practice slow breathing and even see if you can time it with each movement of the hand.
A hot bath or shower is also recommended. This will help or the muscles relax. And water has a remarkable effect on the mind. A warm bath or shower can also help you relieve stress and wind down before bedtime.
Think about the fact that you are increasing the health and beauty of your body with each action. Plus, performing cleansing routines with more mindfulness can help your brain and body tune in to your approaching bedtime.
Things to Avoid
Caffeine and Alcohol
This one is probably obvious, but many still don’t heed the advice. And it is understandable, in the moment it is very hard not to give in to that little something that you just know will make you feel good. But try to remind yourself that consuming stimulants, such as caffeine, later in the day will interfere with your circadian rhythm.
Alcohol is a particularly bad one because many believe it to be a sleeping aid. Although it instead interferes with normal circadian functioning. That nightcap actually puts your body into the deep sleep cycle sooner than it should be. And then once the body has broken down the alcohol it pulls you out of the deep sleep cycle. Leaving your biological clock confused and out of sync.
Eating Late
When you eat a meal, your body has to go through a series of processes to digest the food and distribute the nutrients. And this entire metabolic process is quite a major task for many parts of the body which requires time and energy. As a result, your body is awake and active while digesting. So the later you eat, the later it will be able to wind down and start preparing for sleep. You might still fall asleep shortly after a meal, but your body is not resting.
Electronics and Blue Light
Ideally, we should remove electronic devices, such as TVs, computers, and smartphones, from the bedroom. Watching TV, gaming or scrolling is keeps the brain active and prohibits it from winding down towards a sleep state. Plus, these kinds of activities can also heighten stress levels. For example, should you see or hear something upsetting, or maybe fail at a level in your game.
The blue light that emits from most devices is also not ideal for before bedtime. In fact, any bright lights are not a good idea. So while creating your sleeping environment, consider switching off stronger overhead lights and rather use the dimmer table lamps. You could even replace any bright lamp bulbs with ones that have a warmer colour glow. And during your hygiene routine, maybe light some candles instead of using brighter bathroom lighting.
Daytime Napping
Many people hit a tired patch after lunchtime, but try to avoid taking a nap. Consider doing a relaxing task instead. Maybe read for a bit or do some light stretching. Daytime napping can interfere with regular sleep-wake patterns and make you less sleepy at bedtime.
If you are having one of those days, or know that for whatever reason your body may need a little extra rest on a day, and you simply have to get a little nap in. Then trust yourself and do it. Just try not to nap for more than 20 minutes so that your body doesn’t start slipping into deep sleep. And make sure it doesn’t become a habit.
Don’t Force It
Assuming you have gone through a calming routine and have allowed your body some wind-down time. If 30 minutes after lights out you find yourself lying in bed still wide awake, then get up. Even if this is after waking up in the middle of the night. Don’t torture yourself by forcing the body to lie there in the dark with an overly active brain. Just be sure when you do get up to keep the lighting dim and stick to activities that are calming. Avoid making your mind even more active. Remember that your body still needs to get those few hours of sleep in.
Conclusion
Each one of us has a unique system, and every individual will have to figure out which bedtime routine works best for them. To a degree, we need to listen to what our bodies want on any particular occasion, but also make sure that we are interpreting the message correctly. For example, you can’t say that you are not tired if you have just put down the gaming controller after completing a boss level. Your adrenaline is probably still pumping and your mind is racing, but only because you put it in a position which caused that. So it is an unnatural state.
We need to each find the middle ground. So try setting a healthy routine for yourself that appeals to you. Test run it for a while and then see how you feel each day, and especially how you feel when you wake up. It’s a matter of practicing a routine, identifying what works and doesn’t work, and adjusting until you fall into something consistent.
