How to build a bedtime routine for better sleep - Keely Pemberton
During sleep is when our bodies restore, detoxify, and heal. It’s a foundation of health, yet we don’t prioritize it enough. It’s easy to get stuck in the “I’ll do one more thing before bed” mentality, thinking it will help us get more done in the long run. However, a good night’s sleep provides you with more energy, improved mood, and mental clarity to accomplish your daily tasks. It’s proven that a bedtime routine can make all the difference when it comes to getting a good night’s sleep - not only improving how long you sleep, but also your sleep-quality. Beyond brushing your teeth, washing your face, and changing into your pajamas, building in time to unwind, disconnect, and take a few minutes for yourself can help set you up for a successful night’s sleep. Upgrade your bedtime routine by adding in these three steps and see what works for you.
Step 1 - Create a calming environment.
Someone once told me that “a messy bed is a messy head”, which has stuck with me for years. It turns out tidying your room can improve sleep-quality. Small steps like making your bed every morning, clearing out clutter, and decorating with relaxation in mind can lower stress levels, making a huge difference in how you sleep.
A dark and cool room also lends itself to better sleep. Setting your night time room temp to 65 degrees can help you fall asleep faster as your body temp naturally drops at night. Remove any bright lights such as an alarm clock or night lights as they can disrupt your sleep patterns.
Think about the last time you walked into a spa… How did you feel? What did it look like? Smell like? Sound like? Then, recreate that experience in your room.
Step 2 - Start by unwinding 1-2 hours before bed
The thoughts and emotions we experience throughout the day affect how we sleep at night. Taking time before bed to unwind and relax helps us disconnect from those feelings. When we’re over-stressed, it can affect the production of chemicals and neurotransmitters in our body that control sleepiness and wakefulness, keeping you up at night.
Our bodies also like consistency. When you settle into bed time 1 -2 hours before, it let’s your body know what’s coming so it can start to relax. Drink a calming tea, take an evening walk, find a sleep focused meditation, practice a sleep inducing yoga, or read a good book. Find an activity that helps calm and nourish your nervous system
Step 3 - Disconnect from electronics
Turn off the TV and put your phone down - as much as you can! Electronics give off blue light, which can have positive affects on our mood and alertness during the day. However, too much exposure at night can disrupts your circadian rhythm and inhibits your body’s ability to produce melatonin - known as the sleep hormone. If it’s challenging to remove these devices from your routine, then invest in some blue light blocking glasses or turn down the light settings on your phone and TV at night.
Try incorporating these tips for a few weeks. Change can take time, but is always worth it in the end. If you’re still struggling to sleep, then it might be time to reach out to someone who can help you dig deeper to find the root cause.