Lifestyle
Sleep Soundly with These 11 Expert-Approved Bedtime Routines
As we age, the quality of sleep tends to decrease. However, proper sleep is essential for maintaining good health and retaining mental sharpness. With a few adjustments to your nightly routine, you can significantly improve the quality of your sleep. Here are eleven bedtime routines that will help you attain a good night’s rest.
Foremost, establishing a consistent sleep schedule is crucial. Going to bed and waking up at the same time every day, even on weekends, helps regulate your internal clock and enhance sleep quality. This routine will gradually make your body recognize when it’s time to sleep or wake up.
To create an environment conducive to sleep, keep your room dark, quiet, and cool. Light suppresses the secretion of melatonin, a hormone that controls sleep. Additionally, noise can be a significant sleep disruptor, and a cooler temperature in the room can help you fall asleep faster and enjoy deeper sleep.
Another good practice is avoiding meals, caffeine, and alcohol close to bedtime. Late-night meals can cause indigestion that interferes with your sleep, while caffeine and alcohol can have a stimulating effect, hindering your ability to fall asleep. Instead, try a calming drink like chamomile tea before bed.
“Physical activity is often associated with better sleep. Exercise can reduce insomnia by decreasing arousal, anxiety and depressive symptoms,” advises the Sleep Research Society. Incorporating regular physical activity into your day can significantly improve sleep quality. However, it’s vital to finish exercising at least three hours before bed as this can interfere with your rest.
Adopting relaxation techniques such as yoga, reading, or listening to calm music can help prepare your mind for sleep. If stress or worry keeps you awake, consider writing in a journal or practicing mindfulness meditation. These methods promote relaxation and can make it easier to fall asleep and stay asleep.
The Sleep Health Foundation suggests “using bedroom only for sleep and sex instead of work or recreation. This will strengthen the association between bed and sleep.” By creating this mental association, you’re teaching your body to recognize your bed as a place for sleep rather than activity.
Avoiding bright screens within two hours of your bedtime is also beneficial. The bright light emitted by phones, tablets, computers, and TVs is particularly disruptive. If you must use these devices, consider wearing glasses that block blue light or using an app that reduces the amount of blue light emitted.
Refraining from irregular or long daytime naps can help maintain a healthy sleep pattern. While short power naps can be beneficial, long or irregular napping can negatively affect your sleep.
Another significant factor is managing your fluid intake. Drinking enough liquids to stay hydrated is important, but too much can have you waking up for bathroom breaks. Try to balance your fluid intake to avoid disrupting your sleep.
The Sleep Foundation also emphasizes that your mattress, pillows, and blankets can greatly affect sleep quality. “Ensure that your bed and bedroom are quiet and comfortable. A bed that is too soft or too hard can significantly affect how deeply you sleep and how rested you feel in the morning.” Therefore, make sure your bedding is comfortable and supportive for a good night’s sleep.
Lastly, if you’ve been lying awake for more than 20 minutes, it might be helpful to get out of bed. Staying in bed when you’re actively frustrated can create an unhealthy link between your sleeping environment and wakefulness.
By integrating these practices into your bedtime routine, you can indeed improve your sleep quality and overall health. After all, a good night’s sleep isn’t just a luxury – it’s a necessity.
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