When you fail to get a good night’s sleep, it can impact every aspect of the following day. You might struggle to focus and make decisions; you may feel more stressed and irritable; your immune system and blood sugar regulation may be negatively impacted; and you’ll very likely feel less energetic or physically capable of being your best. A lack of proper sleep can make even the simplest tasks seem difficult and the day a drudgery.
Parents of young children will often go to great lengths to design and consistently create an ideal bedtime routine for their little ones. As adults, we would benefit from offering ourselves the same care.
Here are six elements of a bedtime routine that may improve your quality of sleep and allow you to meet each day with the energy and enthusiasm it deserves. In short, here’s how to put yourself to bed.
Aim for Consistency
Going to sleep and waking at the same time each day can go a long way toward ensuring you regularly get a good night’s sleep. You’ll train your body to know when it’s time to be awake and time to go to sleep, and soon you’ll naturally fall asleep on time each night.Wind Down
Allow a process of winding down to take place at least one hour before actually going to bed. Dim the lights and step away from your work, your screens, and your to-do list. Consider calming and peaceful activities like light stretching, reading a book, or journaling.Avoid Sleep Inhibitors
Some habits and behaviors might be impacting your ability to get a good night’s sleep. Avoid alcohol, caffeine, and heavy meals a few hours before going to sleep. Blue light from digital devices is said to suppress melatonin, a hormone necessary for sleep, and should also be avoided before winding down.Ready Your Room
Ensure your environment is optimized for good sleep. Your bedroom should be dark, quiet, and cool. Some find ambient noise beneficial to sleep; others find earplugs or an eye mask helpful. Decide what benefits you the most and maximizes your chances of restful sleep.Ritualize Hygiene
Develop an enjoyable and relaxing hygiene routine each night. A warm bath or shower can enhance your ability to fall asleep. Whatever routine you choose, perform each step consistently and in order to signal to your body you’re getting ready for sleep.Empty Your Mind
Keep a notepad at your nightstand to jot down anything swirling around in your mind as you get into bed. Make a to-do list for tomorrow, jot down an idea you had in the shower, scribble down the thoughts that you don’t want to forget, and note your favorite part of the day. Empty your thoughts on the paper to allow your mind to rest assured that they’ve been captured.Then, turn out the lights, close your eyes, and drift off to sleep. Sweet dreams.
