Developing a bedtime routine is the most effective strategy for getting a good night's sleep. One can get a good night's sleep with the right combination of medications and supplements, but a simple plan can go a long way toward making sure one is ready to take on the day at your best.
Insomnia is one of the most common sleep disorders, according to research. Insomnia can be brought on by the strain of a hectic workday and an equally hectic personal life. The body relaxes when a bedtime routine is followed. To help you get a good night's rest, we've compiled a list of the best sleep patterns based on scientific research and our personal experiences.
Why Are Bedtime Routines So Essential?
Routines for getting ready for bed can help one sleep better at night by reducing the worrying thoughts that plague in the wee hours of the morning. Alpert (2021) showed that anxiety-inducing thoughts and ruminations cause the sympathetic nervous system and brain to become active. These thoughts, if left unchecked, can lead to insomnia. Maintaining a bedtime routine allows one to de-stress by focusing your attention on something else other than getting ready for bed. Routines for getting ready for bed to go back to childhood. El Shakankiry (2011) noted thatfor parents and infants alike, a coherent bedtime routine had been shown to help children fall asleep faster and wake up less frequently during the night, all without any additional intervention.Bedtime routines assist children in establishing a connection with their natural circadian rhythms, learning to relax, and developing healthy sleep habits. Many other aspects of children's lives, including memory, mental health, and attention, have benefited from routine bedtime practices.
Tips To Improve Your Bedtime Routine
Turn on Your Alarm Clock
Setting the alarm is likely the only step already included in a person’s daily bedtime routine, do it consistently — even on weekends when one may be tempted to sleep in. Getting up at the same time every day is the best thing anyone can do for good sleep hygiene. This will help one sleep more soundly, but it will also make your sleep cycle more predictable.
Discard the Monitors
There's a reason we're told repeatedly to put our screens away before going to bed: Tosini et al. (2016).that blue light from screens interferes with melatonin production, disrupting the body's ability to fall asleep. If one must use their phone or tablet at night, it is recommended that one turns on "night shift" or a similar dimming feature or even wear blue-light-blocking glasses.
Put together a Pre-Bedtime Music Collection.
Letting go of mental attachments is easier with a bedtime playlist.Trahan et al. (2018) explained thatlistening to music while trying to fall asleep has been linked to better sleep quality in research studies. Sixty-two percent of those who took part in a sleep study said they relied on music to help them relax at night.
Goyal (2012) stated that listening to music, classical music or any other genre aids in sleep. Get your groove on with some R&B or jazz. Getting a better night's rest should be easier if your sleep pattern is improved.Penzel et al. (2018) showed that Audio sleep aids, rather than just music, are on the rise, and they may be able to help you get some shut-eye. Audio-engineered soundwaves that emit frequencies that interact with the brain are known as "color noises" or "color noises." White noise, for example, looks like snow on a television screen. Pink noise is similar to rain or the first snow in terms of its softness. Brown noise, like the ocean, is deep and calming.
Thoughts Of Tranquility Will Help You Relax
According to Trill (2013),When a person is in a constant state of worry and restlessness, it is likely that they will suffer from anxiety and sleep deprivation. Focus on the good things that happened in the day or the things you're looking forward to instead of dwelling on the negative. Positivity and peace of mind can be cultivated by writing down a few things you are grateful for. A calming chant, such as "I feel comfortable" or "I'm falling off to sleep," may also be beneficial.
Do Some Mental Rehearsals
Scott (2013) discovered that visualization (directed imagery) could create relaxing scenes in your mind and distract you from any anxieties creeping into your head. Think of a peaceful beach with gentle waves lapping at your toes, a shady woodland, or a hammock in the open sky. Take a deep breath and envision how peaceful and at peace you feel as you contemplate this environment in exquisite detail. You can even imagine yourself in the scene, taking deep breaths and letting your mind wander to where you've selected to unwind.
Calm Your Body And Mind
For example, Alexandru et al. (2009) noted that Progressive muscular relaxationhad been shown to aid in restful sleep. In addition to its potential sleep advantages, Progressive muscle relaxation can also reduce pain. Below is what to try;
Allow ten seconds for relaxation.
Proceed to the following muscle group.
Slowly tension one muscle group.
Tension should be held for 5 seconds, then released slowly on an exhale.
More thorough instructions on muscular relaxation can be found here.
Finally, two major pitfalls to avoid
When it comes to developing a bedtime routine, there is no right or wrong approach, but you should avoid a few things.
Awake in Bed
According to Basics (2006),after about 20 minutes, if one is still awake,whether attempting to sleep or awoke in the middle of the night, get up and engage in a quiet activity, such as reading. Avoid turning on bright lights or engaging in overly stimulating activities. Return to bed once you feel tired again.
Oversleeping is a thing. The average person should strive for seven to nine hours per night. Maintain the same sleep regimen throughout the year, including holidays and weekends, like sleeping late occasionally might throw off your internal clock.
Sleep is critical for mental and physical health, but it cannot be obtained easily. A customized nightly regimen will assist you in sleeping better and waking up refreshed and ready to tackle the day. If changing your bedtime routine does not influence your sleep quality, speaking with your healthcare practitioner is a recommended next step to ensure there isn't an underlying health problem causing your sleep problems.
Alexandru, B. V., Róbert, B., Viorel, L., & Vasile, B. (2009). Treating primary insomnia: A comparative study of self-help methods and progressive muscle relaxation. Journal of Evidence-Based Psychotherapies, 9(1), 67.
Alpert, O., Begun, L., Issac, T., & Solhkhah, R. (2021). The brain–gut axis in gastrointestinal cancers. Journal of Gastrointestinal Oncology, 12(Suppl 2), S301.
Basics, B. (2006). Understanding sleep. National Institute of Neurological Disorders and Stroke, Bethesda.
El Shakankiry, H. M. (2011). Sleep physiology and sleep disorders in childhood. Nature and Science of Sleep, 3, 101.
Goyal, A. K. (2012). Music Therapy: A Useful Therapeutic Tool for Health, Physical and Mental Growth.
Scott, D. (2013). Silencing Your Mind: Secret Yoga Meditation Techniques to Clear and Calm Your Mind. Lulu. com.
Penzel, T., Schöbel, C., & Fietze, I. (2018). New technology to assess sleep apnea: wearables, smartphones, and accessories. F1000Research, 7.
Trahan, T., Durrant, S. J., Müllensiefen, D., & Williamson, V. J. (2018). The music that helps people sleep and the reasons they believe it works: A mixed methods analysis of online survey reports. PloS one, 13(11), e0206531.
Tosini, G., Ferguson, I., & Tsubota, K. (2016). Effects of blue light on the circadian system and eye physiology. Molecular vision, 22, 61.
Trill, M. D. (2013). Anxiety and sleep disorders in cancer patients. EJC supplements, 11(2), 216.
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