Introduction to Better Sleep
Most experts recommend that adults get between seven and nine hours of sleep a night, but a recent Gallup survey revealed that almost 33% of adults aren’t getting enough rest. Moreover, the National Institutes of Health reports that a staggering 50 million to 70 million Americans have been diagnosed with some form of sleep disorder. When we sleep, our bodies repair at the cellular level. Good sleep hygiene supports the immune system and helps the body fight off ailments. Getting a good night’s sleep also supports healthy brain function and overall mental well-being.
Why is a Bedtime Ritual Important?
A nighttime routine sends a signal to your mind and body that it’s time to unwind. According to clinical neuroscientist Dr. Caroline Leaf: “The mind-brain-body connection, our psychoneurobiology, thrives on bringing order out of chaos, and routines are one way of doing this.” Bedtime routines for adults can include meditating, taking a warm bath, writing in a journal, reading a book, or listening to soothing music before going to sleep. These calming activities, as part of a sleep routine, can promote relaxation and calm the mind.
Benefits of a Consistent Sleep Routine
Research published in the European Heart Journal suggests that going to bed between 10 p.m. and 11 p.m. is linked to lowering your risk of heart and circulatory disease. Consistency is key. "A consistent sleep routine is vital because it helps regulate your circadian rhythm, the body’s internal clock that dictates sleep-wake cycles," says Dr. Joseph Mercola, a family medicine osteopathic physician and author of "Your Guide to Cellular Health." By going to bed and waking up at the same time each day, your body gets trained to recognize when it’s time to wind down and when to wake up, making it easier to fall asleep and stay asleep.
The 3-2-1 Bedtime Rule
Central to any nighttime routine is the 3-2-1 bedtime rule. Developed by Andrew Weil, M.D. as part of his work in helping Navy SEALs get better sleep, the method is simple and entails the following three rules.
Limit Caffeine and Food Intake
The first rule in the 3-2-1 bedtime rule is to stop eating and ingesting any caffeine three hours before bedtime. Eating a heavy meal before going to bed can stimulate your body’s digestive system, causing stomach upset and discomfort. Also, by having your meals earlier in the evening, you’re signaling to your biological clock that it’s time to go to sleep.
Put the Brakes on Work and Stress-Related Activities
The second rule is to engage in calming activities — like listening to relaxing music, meditating, or reading — two hours before bedtime. And no, checking email doesn’t qualify as bedtime reading material.
Avoid Electronics
This is the final step in the 3-2-1 bedtime rule for better sleep. One hour before bedtime, you’ll want to power down your electronic devices, such as your phone, tablet, or computer. The blue light emanating from these screens stimulates the brain and suppresses the body’s production of melatonin, making it harder for you to fall asleep.
Creating a Restful Sleep Environment
A restful sleep environment means something different to everyone. As a general rule, you want to ensure that your bedroom is dark, quiet, and slightly cool. Mercola recommends setting the thermostat between 60 and 68 degrees Fahrenheit for optimal benefits. Ideally, your bedroom should be free of clutter, work-related items, and TV.
Additional Tips for Better Sleep
Exercise Early in the Day
Regular exercise can enhance your sleep by increasing melatonin production and regulating your circadian rhythm. According to a Vasc Health Risk Management study, early morning is the most favorable time to engage in exercise to enhance sleep quality. If you can’t get in a morning workout, aim for several hours prior to going to bed.
Invest in a Quality Mattress and Bedding
A comfortable mattress and bedding are vital to getting a good night’s rest. Mattresses come in a variety of options, from soft to very firm. If you have any back pain or spinal conditions, you might consider a firm mattress for additional support.
Use a White Noise Machine
Dr. Harvey Karp, a pediatrician and author of "The Happiest Baby," recommends white noise machines for both children and adults as part of a bedtime routine. “For adults with insomnia, research has shown that white noise cuts the time to fall asleep by 38%," he says. "And another study found it significantly improves sleep in noisy urban areas.”
Drink Herbal Tea
Chamomile tea or herbal infusions like valerian root tea have natural sedative properties and are nice additions to a bedtime routine. Not only are herbal teas calming, but they contain tea polyphenols (TPs), which have antioxidant and anti-inflammatory properties.
Block out the Light
Blackout shades can do wonders for improving your sleep, and you don’t need to spend a fortune to reap the benefits. Look for thick, dark fabric for blackout curtains, in addition to a sleep mask, which is great for keeping a bedtime routine while traveling.
Comfortable Sleepwear
Loose-fitting, comfortable sleepwear is important to a successful bedtime routine. Many brands carry breathable fabrics that are ideal for staying cool through the night, minimizing sweating and discomfort.
Conclusion
Establishing a bedtime routine is crucial for adults to get better sleep. By following the 3-2-1 bedtime rule, creating a restful sleep environment, and incorporating additional tips such as exercising early in the day, investing in a quality mattress and bedding, using a white noise machine, drinking herbal tea, blocking out the light, and wearing comfortable sleepwear, you can improve the quality of your sleep and wake up feeling refreshed and energized. Remember, a consistent sleep routine is vital for regulating your circadian rhythm and overall health. By making sleep a priority, you can take the first step towards a healthier, happier you.