If you have trouble falling asleep, you may benefit by following a nighttime routine. The right bedtime routine can help you fall asleep faster and enables you to have a sounder sleep. Having a sleep disorder such as sleep apnea can also contribute to poor sleep. If you feel this may be an issue you want to explore, take our sleep study quiz here to get more information.
In the meantime, take 30 to 60 minutes to unwind at the end of the day and incorporate some of these helpful ideas to start a restful bedtime ritual.
Begin By Switching Off All Electronic Devices
Devices such as TV’s, computers, tablets and phones are a big part of our daily lives, but it’s a good idea to turn them off for at least one to two hours before going to sleep. Hard as this may seem, consider that electronic devices emit “blue spectrum light” which stops our brains from creating melatonin. Melatonin is a hormone that is needed to control our daily sleep-wake cycles.
Relax And Unwind with a Soothing Bath
Soaking in a warm bath loosens up tight muscles and helps you relax, especially if you have a physical job or have exercised. Using essential oils like lavender or chamomile can further add to the relaxing experience.
Keep the Room Cool By Turning Down the Thermostat
According to research, the ideal temperature for sleeping is around 15 to 19 degrees Celsius. Your body is naturally designed to experience a temperature drop at nighttime and using too many blankets or being too hot will lead to a restless sleep.
Release Stress by Writing in a Journal
Writing about things that are creating stress empties your mind of thoughts that can keep you awake for hours. Write down plans for the next day, problems that need to be solved or make a list of reminders of things you don’t want to forget. Once everything’s out of your mind and on the page, your mind will be less likely to be full of intrusive thoughts that can disrupt your sleep.
Don’t Lie Awake Wondering How You Can Fall Asleep
If you can’t fall asleep within half an hour, it might mean you aren’t ready to go to sleep. The more you think about not being able to sleep, the more frustrated you become. Get up, go into another room and repeat some other things on your routine. After 15 to 30 minutes, go back to bed and try to fall asleep again.
Try Some Relaxation Exercises or Yoga Poses
Put on some soft music and relax with deep breathing and gentle stretching. Incorporating yoga poses such as the corpse pose or child pose are great ways to relax your body and your mind. To end your session, drink a cup of soothing tea such as chamomile and you will reap the benefits of this relaxing practice.