Tips For Better Sleep
We are all creatures of habit. Performing the same actions every night teaches our brain that routine is a precursor to sleep. Having a calm and quiet wind-down atmosphere plays an important role in reducing your stress and anxiety, encouraging you to relax. Keeping your mind focused on tasks also helps you stay focused, not letting your mind wander with anxious thoughts, which could lead to insomnia. Bedtime routines help your brain separate the day from the night, clear your mind and body of the day’s stresses, and relax into sleep.
You have a sleep-wake cycle called a circadian rhythm. As part of this cycle, your brain starts winding down for sleep a few hours before bedtime. Adding a bedtime routine will make this process more effective. Decide on your bedtime and wake-up time, and stick to them every day. Consistency helps train your brain to be tired when it's time for bed. Once you’ve figured out the time you’re going to sleep, pick a time to start your bedtime routine every night. This should be between 30 minutes to 2 hours before bed. Keep this time consistent too!
Watching tv and scrolling social media on our phones prior to sleeping is one of the worst habits we can develop. All of our electronic screens emit strong blue light. This tricks our brain into thinking it’s daytime, causing our brain to suppress melatonin production and works hard to stay awake. Stop playing tricks on your brain and say goodnight to your screens at the beginning of your bedtime routine. Schedule your phone’s red-light filter to turn on before your bedtime routine, in case you look at your phone.
Eating a big meal and drinking too much liquid before bed can lead to indigestion, acid reflux, and bathroom breaks that interrupt your sleep. Going to sleep on an empty stomach can interrupt your sleep too, so finding that balance is important. For me, I like to just have a cup of chamomile, or stress relief tea. Some people find a light snack that is high in melatonin content helpful.
Relaxation is the ultimate goal here. Find something that works well with you. You want to relax your body, mentally and physically. Focusing on releasing your physical and mental tension is important. Try stretching, breathwork, or yoga. even a combination of all of them. Meditation is also a great technique to put your attention on your thoughts and feelings. If you’re not sure how to meditate there are a lot of great guided meditation exercises out there to help get you started!
Reading before bed is a great way to get drowsy. Try to read at least 10 pages a night, it’s a great way to relax. Avoid exciting genres, like action and suspense. Journaling is also a great way to sort out your thoughts and feelings about the day. I have a hard time journaling so I usually resort to taking 5 minutes to write a quick to-do list for the next day. Having a plan of attack helps me start the day as productive as possible and helps me stay focused throughout the day.
Lastly, you want to keep your room cool for sleeping. You should set the thermostat somewhere between 60 to 71 degrees Fahrenheit. I set mine at 66 degrees. Keep your room as dim as you can with warm light and avoid having clutter in your space of relaxation. You should be relaxed and ready for bed at this moment don’t think about anything but sleep the moment you lay your head down on your pillow. Stick to this routine every night and your quality of sleep will increase each night as you train your brain to wind down and sleep.
PerfectForm does FREE monthly challenges for everyone to join. This month is working on your Bedtime Routine! Check it out and participate, by logging your results each day. You have nothing to lose, it's free and will improve your sleep and productivity the following day.