In today’s fast-paced world, most of us are usually on the lookout for ways to be more productive. We don’t feel accomplished until we’ve crammed as many tasks as we can during our waking hours and gotten things done using up as little time as possible. That’s why we’ve taken a methodical approach to our morning routines, as though spending time meandering over breakfast is a waste of precious minutes.
As a result of running a constant rat race, our minds are always ‘on,’ which can make it harder to fall asleep at night. Sleep disorders are incredibly common among Americans—nearly 70 million adults in the country have them, according to the American Sleep Association. It’s so bad, in fact, that even those who manage to sleep the recommended 8 hours each night still wake up in the morning feeling exhausted.
What most people may not have put together yet is that lack of quality sleep can and will negatively affect them during their waking hours. That’s why it’s worth investing time and effort into a bedtime routine that can help you sleep better. Here’s how:
Make It a Priority
A lot of people go to bed without really taking the time to decompress and unburden themselves from the events of the day. Fortunately, having a bedtime routine can help.
It may sound counterproductive to tack on and complete yet another list of tasks at the end of your day before you can lay your head down to sleep. However, it’s an excellent way to force yourself to make time for the process and give it the importance that it deserves. Other ways to mentally convince yourself to value the routine are to buy new sleepwear, change your sheets to something that feels more luxurious, and make sure that the temperature of the room is just right. Even small indulgences like these can help you feel pampered, and thus make it easier to relax after a hard day’s work.
Go for a Walk
While doing an intense workout before heading to bed is universally considered a bad idea, studies show that a bit of light exercise before hitting the hay can help you sleep better. It doesn’t have to be anything too complicated, either. A simple walk around the house or if you find yourself feeling tense, you might even explore how to crack your back for added relief. You’ll receive all the stress-relieving benefits from the release of serotonin, all without elevating your heart rate so much that you’ll end up lying awake longer than you should.
Engage Your Senses
There’s a reason why millions of people all over the world turn to scented candles and essential oils to ease themselves to sleep. Aromatherapy can prove surprisingly effective if you’re open to trying it. Consider tried-and-tested scents that are known for their relaxing, stress-relieving effects like lavender, chamomile, sweet marjoram, jasmine, and ylang-ylang.
Another way to wind down before going to bed is to have a warm bath. Like exercise, this can help your core body temperature drop, thus making it not only easier to fall asleep, but also help you sleep more deeply.
A warm drink can help, too—just make sure it’s free of caffeine, sugar, and alcohol. Contrary to popular belief, liquor doesn’t help you fall asleep, even if it makes you tipsy or drowsy. Instead, go for herbal teas and other decoctions that contain sleep-promoting ingredients. These ingredients include, but are not limited to, valerian root, lemon balm, and chamomile. Green tea lovers can also enjoy a cup before bedtime, as long as it’s been decaffeinated.
Finally, block the noise out with a good pair of earplugs, or drown it out with a white noise app or machine.
Cut the Lights
The blue light emitted by the screens of the electronics we use every day can be one of the biggest deterrents to better sleep. Studies show that the blue-green light stimulates the pineal gland, blocking it from producing the sleep-inducing hormone melatonin.
It’s not just the light, either. Mindlessly scrolling through your phone can also be preventing you from falling asleep. Most smartphone apps are simply designed that way. They make more money the longer you scroll or stay on said apps, which means it’s in their best interests to keep you engaged for as long as possible.
To sleep better, you’ll have to commit to putting your phone down the second your head hits the pillow. It can also be a good idea to use blue-light blocking glasses during the day or to turn on the Night Mode or Vision Comfort feature on your electronic device close to bedtime.
Keep these tips in mind and you should see some improvement in the quality of your sleep sooner rather than later. That being said, the key to making any routine stick is to keep doing it repeatedly. Once you’ve created that pattern of behaviour, it will become second nature, and you can have the best sleep of your life, every single night.
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