A good night’s sleep is one of the prerequisites to a healthy and happy life. Many internal and external factors influence your bedtime routine and habits.
When you’re stressed or facing new situations where you’ve got to make adjustments, it can influence your rest. Lifestyle changes, like having a baby and small children in your home, also play a role. Working long hours can also impact it.
This article looks into ways to improve your sleep hygiene and practices during such hectic times. It also looks at practical tips to help you cope.
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The Importance of a Sleeping Routine
A lack of sleep and prolonged deprivation can lead to several health issues and affect your immune system. It also plays havoc with your emotional wellness and can lead to mental fatigue and depression.
A sleeping routine is, therefore, not a luxury. While you’re asleep, your body restores energy and performs other critical functions. It’s an essential element of your overall wellbeing and longevity.
It’s not only vital to get enough, but also important to get quality sleep. To do this, you need to unlearn some bad habits and start forming new and beneficial ones.
How to Create Good Sleeping Habits
There are several ways to teach yourself good sleeping habits. Think of it as training for your body and preparing your mind for the next day.
Timing
The simplest way to start a good bedtime routine is by going to bed and waking up at the same time every day. Set an alarm reminder that gets you ready for downtime if you need to.
Do it up to an hour before you go to sleep to help you wind down and settle for the night. Allow for time to have a bath or shower, change into your pajamas, and brush your teeth.
Set another one to get you into the habit of dimming lights and shutting down or silencing mobile devices and other distractions. Once you’re used to it, you’ll be able to function without these alerts.
Your Bedroom
Your room is your sleep sanctuary. Ensure that it’s comfortable and used exclusively for sleep.
A cooler, dark, and quiet bedroom is the ideal setup for quality sleep. The experts at https://thesleepdoctor.com/2020/07/31/best-firm-mattress/ recommend investing in the right mattress to support your posture and preferred sleeping position too.
Keep TV, the children, and pets out of your bedroom to achieve the best results. Close your door at night and let the rest of the household know it’s your sacred space.
Mindfulness
Practicing mindfulness can help you form better sleeping routines. You can add meditation or yoga to your early evening schedule to enhance this.
You can also do some breathing exercises before bedtime, to encourage you to be in the moment. It’ll assist you to create a non-judgemental inner space where you can be aware of your feelings and fears without being overwhelmed by it.
Consider creating a bedtime playlist to ease you into a relaxed mindset. Opt for a few classics or soothing tunes that will aid you to reduce stress and forget about your anxiety.
Routine Struggles
It’s often easier said than done. You may struggle to get into a decent routine first, and that’s not something that should worry you more.
If you’re not able to fall asleep after 20 minutes in bed, get up and get out of bed. You can make yourself a warming non-caffeinated drink like a camomile tea before you try again.
If you’re worried about things you need to do, create a list for the next day to free your mind from tomorrow’s schedule. You can also journal to help you put your ideas down before bedtime, so it’s not lost.
Consider using an aromatherapy oil in a diffuser in your room or dab a few drops of lavender essence onto your skin. It’s ideal to opt for a natural remedy before you try medication.
If you’ve tried all of these and still struggle to get into a proper sleep routine and can’t fall asleep, it may be time to consult a medical professional.
Key Takeouts
A sleeping routine is essential to quality sleep. Form good habits around your daily bedtime and regime, and set reminders to support you and settle into it.
Pay special attention to your bedroom environment and practice mindfulness to help you unwind.
If you can’t fall asleep, don’t stress about it. Free your mind from it and try again. If you’ve done all of this and still can’t form good sleeping habits, it may be time to seek advice from a doctor or health practitioner.
