Bedtime Habits: Routine for Sleep

Previously, we chatted about daily routines and how they can be beneficial if they are supporting your health and wellness goals. This time we are going to take a deeper look at our bedtime habits. There are many health benefits tied to good quality sleep; stronger immune function, better mental health, and improved weight management, just to name a few.  

Many of us do not get a good night’s sleep.  Night after night we struggle to fall asleep or stay asleep, so we reach for various sleep aids. Or we suffer quietly, as our work performance drops and our relationships become tense. But what if you could improve your sleep  by adjusting your evening routines? 

Let’s consider what sets us up for a good night’s sleep. We are each unique in our current habits as well as psycho-social-biology. But several important aspects are: schedule, physical activity, stress management, and environment. 

Set an alarm to remind you to get ready for bed

Go to bed at about the same time every night

Schedule: 

• Go to bed and get up around the same time everyday 

• Spend time outside, especially in the morning 

• Stop eating approx 3 hours before bed 

• Limit caffeine and nicotine consumption 

• Alcohol does not support better sleep, so if you indulge do so responsibly 

• Limit day time naps, especially late in the day 

• Hydration is important throughout the day, but taper off in the evening to avoid excessive night time trips to the bathroom 

• Turn off screens at least 30 minutes before bed, but longer is better 

• Create a bedtime routine, this signals your brain and body that it's time for bed 

• Tell your brain and body that it’s time to sleep; thank your mind and body for all it has done this day, and now it is time to rest and sleep. This can be internal or spoken out loud. 

Physical Activity: 

• Daily physical activity helps support sleep 

• AHA recommends 150 min/ week, but if you are not exercising at all, check with your medical doctor first. Then start small, just 5-10 minutes of consistent movement and increase over time. 

• Pay attention to your body; many people feel better exercising in the morning. But if that doesn’t work with your body’s rhythm then find another time. Generally, vigorous activity is not recommended right before bed. 

• Gentle stretching or slow yoga flow can help the body and mind relax for sleep. 

Mindfulness, Meditation, Prayer, Yoga

Many options to help manage stress, decrease anxiety and aid in sleep.

Stress Management: 

• Physical activity can help 

• Mindfulness, Meditation or prayer

• Schedule in breaks 

• Good communication with partners, co-workers, family, etc. 

• Seek assistance for major stressors (financial planner, debt management, relationship counseling, addiction recovery, etc.) 

Linens, pillows, blankets

Consider natural fibers, smooth textures

Light weight blankets vs weighted blankets

Environment: 

• Comfortable bed, pillows and linens 

• Cool and dark 

• Consider sound machines or ear plugs 

• Don’t sleep with the TV on 

Ideas for a BEDTIME ROUTINE: 

• Jot down any tasks or ideas you want to remember for tomorrow 

• Take a bath or wash your face  

• Brush your teeth  

• Brush your hair   

• Read a chapter in a paper book (preferably one you have already read that is calming)

• Write down 3 things you are grateful for today (people, events, experiences, etc.) 

• 10 minutes of gentle stretching or yoga 

• Listen to a sleep story/ calming app 

• Do your own breathing practice/ meditation/ prayer 

If you struggle to fall asleep, pick a couple things from the list and give them a try. It may be helpful to drop a habit that hinders sleep and replace it with a new option that supports sleep. Turn off the TV and turn on a sleep story or calming app. It takes time to shift your mind and body habits, so don’t give up after just a couple nights, it may take a week or longer to notice a change.

If you realize that you are waking due to snoring, you may need to be evaluated by your healthcare provider. Sleep apnea, a medical condition where your airway closes and/or you stop breathing when sleeping, can have serious side effects. Snoring doesn’t just annoy your partner, it impacts your health too, so get it checked out.

Healthy, peaceful sleep to all. ZZZzzz