Sleep is one of the most important aspects of our daily routine. It allows our bodies to rest, recover, and rejuvenate. However, in today’s fast-paced world, sleep often takes a backseat, leading to various health problems. Getting quality sleep requires more than just laying down in bed and closing your eyes. It involves developing a consistent bedtime routine that helps prepare your mind and body for restful sleep. Below are ways that can help to create an optimised bedtime routine that can help you maximise your sleep.
- Set a consistent sleep schedule The first step to a perfect bedtime routine is to set a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. This can improve the quality and quantity of your sleep. Determine how much sleep you need based on your age, lifestyle, and personal needs, and create a sleep schedule that accommodates those needs.
- Wind down before bedtime Creating a bedtime ritual can help signal to your body that it’s time to wind down and prepare for sleep. This can include activities like taking a warm bath or shower, reading a book, or practicing relaxation techniques like meditation or deep breathing. Avoid engaging in stimulating activities like watching TV, using your phone, or working on your computer as these can interfere with your body’s natural sleep process.
- Create a sleep-conducive environment The environment in which you sleep can greatly affect the quality of your sleep. Create a sleep-conducive environment by keeping your bedroom quiet, cool, and dark. Use blackout curtains or an eye mask to block out any light, and earplugs or a white noise machine to drown out any noise that might disturb your sleep. Choose comfortable bedding and invest in a supportive mattress and pillow that provide the right level of comfort and support for your sleeping position.
- Avoid caffeine and alcohol before bedtime Caffeine and alcohol are two substances that can interfere with your ability to fall and stay asleep. Avoid consuming caffeine for at least four to six hours before bedtime. This includes coffee, certain tea, soda, and chocolate. Also, avoid consuming alcohol before bedtime as it can lead to fragmented sleep and wake you up during the night.
- Exercise regularly Regular exercise can help improve the quality of your sleep. However, it’s important to time your exercise appropriately. Exercise increases your body temperature and can make it difficult to fall asleep. Therefore, try to complete your workout at least three hours before bedtime. This will allow your body enough time to cool down and prepare for sleep.
- Avoid large meals before bedtime Eating a large meal before bedtime can interfere with your sleep. Your body needs time to digest food, and lying down immediately after a big meal can cause discomfort, heartburn, and indigestion. Instead, eat a light snack before bedtime that contains carbohydrates and protein, like a small bowl of cereal with milk, a piece of fruit with yogurt, or a small sandwich with lean protein.
- Limit screen time before bedtime The blue light emitted by electronic devices like smartphones, tablets, and laptops can interfere with your body’s natural sleep process. Exposure to blue light suppresses the production of melatonin, a hormone that regulates sleep-wake cycles. So try limit your screen time before bedtime, and avoid using your phone or computer in bed.
A consistent bedtime routine can help improve your sleep quality. With many factors that can disrupt your sleep, having consistency in the lead up to sleep can help that much more.
However, if you feel that a bedtime routine has not helped solve your sleep struggles, we have professionals here at Global Health that can help you! Call us on (09) 488 0208 or book in here for a free consultation to talk about how we can help you and find a solution to help get your sleep back to how it was!