Read the following statements. Do they apply to you presently?
- I fall asleep within 15-20 minutes of lying down
- I regularly sleep a total of 7-9 hours in a 24-hour period
- My sleep is continuous; I don’t have long periods of lying awake when I should be sleeping
- I wake up feeling rejuvenated
- I am awake and alert during the day, feeling fully productive
- There are no disturbances in my sleep from my partner, family members or pets
Quality sleep is one of the most important pieces of overall wellness. If the above statements sound like an intangible dream, it might be time to adjust your nighttime ritual to develop healthier sleeping habits. Here are five helpful tips to help regulate your bedtime routine, stop stressing and start catching more Z’s.
1. Stick to a schedule
The hardest, yet most important change you can make is to set a sleep schedule and stick to it. Go to bed around the same time each night, and wake up at the same time each day, even on weekends and holidays. Doing this helps to regulate your sleep-wake cycle, the internal clock that helps you fall asleep faster and wake up more easily each morning. If you’re looking to alter your current schedule to be more consistent, it’s best to start with small changes. It will be difficult to change your sleep schedule overnight. Try backing up your bedtime by 15 minutes for three consecutive days. After that, continue to work backward in 15 minute increments, allowing your body a few days to readjust.
2. Practice a relaxing bedtime ritual
Having a relaxing bedtime ritual signals to your body that it’s time to wind down. There are three important components of this bedtime ritual: light, electronics and soothing scents. Two to three hours before bedtime, dim the lights. Lower light levels signal your brain to make melatonin, the hormone that brings on sleep. Similarly, turn off your electronic devices before you tuck in. Research shows that the light emitted by electronics, such as your phone, tablet or TV, can signal your brain to promote wakefulness. Finally, using scents like lavender, vanilla, valerian and jasmine can help stimulate your olfactory system and promote feelings of relaxation. Add fragrance to your bedtime ritual by spraying your favorite scent, diffusing it or lighting a candle in your bedroom.
3. Manage stress
Have you ever been in bed unable to sleep because your mind wouldn’t stop running? Maybe you felt anxious about something important you had to do the next day, or you had a mental checklist of things you needed to remember. Whatever the case, the most common trigger that keeps us lying awake at night is stress. In order to combat nighttime anxiety, it’s important to learn to manage that stress. Here are some simple ways to do just that:
- Exercise during the day
- Not only will exercising help you fall asleep better that night, but you will get a boost of feel-good, stress-busting endorphins immediately following your workout
- Keep a notepad and a pen on your bedside table:
- When your mind is keeping you up with worries, tasks and self-reminders, quickly jot them down
- Doing so will allow you to rest easier, knowing you won’t forget in the morning
- Read a book to unwind
- Reading can ease your mind from running in circles and actually help you to feel more relaxed and tired
- Perform a breathing exercise to help yourself fall asleep
- For example, try box breathing: breathing in while counting to four and breathing out while counting to four
- Repeat continuously until you fall asleep
- Perform a sleep meditation
- Apps like Headspace, Calm, Slumber and Buddhify offer sleep meditations and breathing exercises perfect for calming you down and alleviating stress at bedtime
4. Evaluate your room
Think of your bedroom as a sleep-inducing sanctuary. Everything from the comfort of your mattress to your bedroom temperature is important to your sleep routine. Use the checklist below to determine if your sanctuary is sleep approved.
- Cool temperature: Set your thermostat between 60-67 degrees for an optimal sleep environment
- Free of disturbing noises: If unwanted noises, like a leaky faucet, traffic outside or noisy family members, are keeping you awake, consider using ear plugs, a steady fan or a white noise/sound machine
- Free of disturbing light: Allowing natural light to come in at sunrise is a great tool to help you wake up naturally, but it can also prevent you from falling asleep at night; turn off the lights and all devices at least one hour before bedtime
- Comfortable mattress and pillows: Your mattress and pillows should be comfortable but supportive; make sure to rotate and flip your mattress every three months to prevent harmful body impressions and give it a longer lifespan
- Watch what you eat and drink
What you eat and drink in the hours leading up to bedtime can affect your sleep tremendously. As a rule of thumb, don’t go to bed hungry or stuffed; discomfort will keep you awake. In addition, avoid caffeine and alcohol prior to going to bed. The stimulating effect of caffeine can take hours to wear off, so it’s best to avoid it after 2 p.m. Similarly, while alcohol can initially make you feel tired, it actually interferes with the normal sleep process, leading you to wake up feeling exhausted.
Now that you have these techniques in mind, put them to good use and sleep soundly tonight!
By: Megan McKee