Introduction to Better Sleep
We’ve all been there: the evening is winding down, you’re finishing just one more show before you get ready to sleep. You do your nighttime routine, get comfortable, and once you get into bed, suddenly you can’t sleep. You’re thinking about what happened today, what you need to do tomorrow, did you remember to do this task or that chore, or you try to pass the time on your phone. Relaxing before bed can be difficult at best, but it doesn’t have to be a battle every night.
Establishing a Nighttime Routine
Getting into a stable routine can help keep those ruminating thoughts at bay. Dr. Lawrence Epstein, chief medical officer of Sleep HealthCenters and professor of medicine at Harvard explains, “Our body craves routine and likes to know what’s coming.” A wind-down routine will help signal your body that daytime activities are over and it’s time to sleep. The answer is both simple and complicated: consistency. A large part of a successful routine is sticking to it. Find out what works best for you and your body will eventually learn and associate your wind-down activities with relaxation.
How to Establish a Wind-Down Routine
Your brain will kickstart melatonin production, and you’ll be fast asleep before you know it. Melatonin is a hormone your brain produces that signals your body when it’s time to go to sleep or wake up. Your body usually makes more melatonin in the evening in response to lower light levels, causing you to feel tired at night. Here are some tips to help you establish a wind-down routine that will work for you and hopefully help you sleep better:
- Schedule technology-free time. Many of us are guilty of scrolling through social media or watching a show before we go to sleep. But studies have shown that the blue light emitted from your screen negatively affects your circadian rhythm.
- Separate work from bed. For any of us working from home, this can be a tough one. As we continue to adjust to the COVID-19 pandemic, work-life balance has taken a serious hit.
- Read a book. An actual paper book works best (remember that pesky blue light from screens), but any kind of reading will help you relax.
- Listen to music. No matter what you choose to do to wind down, listening to soothing or calm music in the background can help you feel relaxed, even if you just have it playing in the background.
- Try stretching or light yoga. Stretching exercises help relax your muscles by relieving some tension after a long day.
Prioritizing Relaxation
No matter your routine, alleviating anxious or worrisome thoughts should be your priority. Good quality sleep will come. It’s especially important to have boundaries between work and home if you’re working from home. Sleep specialist Stephanie Silberman, Ph.D explains, “It’s very hard to shut down your brain or quiet anxious or worrying thoughts when you’re on the go before bedtime. You want to separate your day from nighttime.” If you find that you’re still having trouble with anxious thoughts prior to bedtime, talking to a mental health professional may help you figure out strategies to cope.
Conclusion
High-quality sleep will help improve your mood and cognition throughout the day. Investing in a routine that works for you can make all the difference. By establishing a consistent wind-down routine and prioritizing relaxation, you can signal to your body that it’s time to sleep and wake up feeling rested and refreshed. Remember, it’s all about consistency and finding what works best for you. With a little practice and patience, you can develop a nighttime routine that will help you get the sleep you need to thrive.
Resources:
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