After having a long and tiring day, you will eventually fall asleep even without a particular bedtime routine. But who knows how long that will take or how well you will actually sleep when the lights go out.
Routine implies safety, and helps the brain to know that it's preparing for sleep. That is the reason why we recite the same stories for kids every night.
Here are a few tips for creating a bedtime routine that will have you waking up feeling better.
1. Give yourself time to decompress from your day
One of the top mistakes that people make is that they fail to take time to themselves to decompress from their day. This is more prevalent among women. Women are under overwhelming pressure to excel in all areas of their lives to be the perfect mother, worker, daughter, partner, and struggle with balancing or even recognizing their own needs. But to do make everything perfect, you need a peaceful sleep. Set an alarm an hour to two prior to the expected bedtime to remind you to wind down from the day. Do something you truly enjoy and find relaxing. It could be spending some time with your partner or family, taking a “me” break, reading or even watching TV.
2. Don't wind down your day with your gadgets
If you feel like catching up on your favorite show, don't do it on your computer or tablet. You can prefer watching it on TV as it is far enough away from the eye and does not give off the same type of light that other hand-held devices emit. Most of us aware that the impact of blue light emitted from phones or computers has negative effects on sleep quality and alertness.
3. Eat a light, pre-bedtime snack (if you are hungry)
Heavy foods and big meals or snacks consumed right before bed can disrupt sleep. If you are hungry while going to bed eat a light snack, preferably one that is low in fat, which can spur nighttime acid reflux. Eating a light carbohydrate or protein snack prior to bedtime will stave off hunger without causing you to crash and awaken later in the night. Possible snack choices include an apple, slice of lean turkey or a cup of yogurt.
4. Take a warm bath two to three hours before bed
A nighttime drop in core body temperature increases one’s chances of both falling asleep and enjoying the coveted deep layers of sleep. Interestingly, one of the best ways to trigger a drop in your body temperature is to raise it two to three hours earlier by taking a warm bath. When your body senses the increase in core temp, it responds by dilating your blood vessels and directing blood flow toward your skin, which quickly releases heat.
5. Don’t get into bed until right before it’s time to sleep
The more time you spend in the bed before you sleep, the more your body gets used to being awake in bed. Watching TV and reading book by spending time on bed should be avoided. Heading to bed about 20 minutes before you want to be asleep should be followed for a peaceful sleep
6. Go to bed at the same time every night
Sleeping in to compensate for late Friday or Saturday nights or sleep-deprived workweeks is a major cause of insomnia and sleep trouble. So we should try to maintain a proper and on time going to bed routine.