A sleep routine can help you to settle down for a better night’s sleep. Getting into the habit of following your sleep routine will help to improve your overall sleep hygiene too. Healthy sleeping habits are important because they allow our bodies the proper rest they need to regenerate themselves. If you want to wake up feeling refreshed and ready for a productive day, building a sleep routine can really help.
What is a sleep routine?
A sleep routine is basically a set of habits that helps you to unwind in the evenings. By the time you are ready to go to bed, you are sleepy and won’t struggle to fall asleep. Sleep specialists across the globe suggest building a set of healthy sleeping habits to improve not only your sleep quality, but also your overall health.
The most important thing is to decide on a time that you want to go to bed and stick to it every night. Adults need about 7–8 hours of sleep a night. If you are an early riser, you will have to go to bed earlier to get in enough hours. After you have determined your bedtime, check that your mattress and pillows are firm and supportive for your body. A mattress that has a permanent dip for your body is too old and not firm enough. Even if you work hard on building your sleep routine, if your mattress is poor quality or worn, you will be cancelling out the effects of your new healthy habit.
Tips for creating a healthy sleep routine
- Do not drink any caffeine or alcoholic beverages before going to bed. A warm drink before bed can be calming, but opt for caffeine-free
- Make a to-do list for the next day so that you do not have to lay awake wondering what needs to happen tomorrow
- Take a bath or a shower before you start getting ready for bed. Good personal hygiene contributes to a better night’s sleep. Allow your body to cool down before getting into bed
- Journaling about your day, or meditating before bed can help to calm an anxious mind
- Avoid any blue light screens 60–90 minutes before bed. Blue light blocks our sleep hormone melatonin, and keeps you awake
- Read a few pages of a book to help you unwind (instead of reading the news on your phone)
- Go to bed the same time every night
Getting into a sleeping routine can be very rewarding. You will feel calmer and more relaxed by the time you go to bed. A better night’s rest will lead to a more productive and happier next day.