Having a good night’s sleep is one of the best ways to improve your physical and mental health. It is essential for maintaining a healthy immune system, keeping our energy levels up, and improving our overall mood.
However, it can be challenging to get quality sleep if we don’t have a good night routine in place.
A night routine will help us wind down after a long day, prepare our bodies for sleep, and improve the overall quality of our rest.
In this guide, we will discuss how to build a good night routine for better sleep and what habits we should incorporate into our nightly routine.
Understanding the Importance of a Bedtime Routine and Healthy Sleep Hygiene
Sleep hygiene is a term used to describe healthy habits and practices that promote good sleep. It includes actions such as setting a regular bedtime, avoiding caffeine and heavy meals close to bedtime, and creating a comfortable sleep environment.
When you were younger, I’m sure you just hit the pillow and fell asleep instantly. However, as we age, our bodies and minds need a little more help to relax and prepare for sleep.
Having a consistent bedtime routine signals to our body that it is time to wind down and rest. It helps regulate our body’s internal clock, also known as the circadian rhythm, which controls our sleep-wake cycle.
Without a proper night routine, we may have difficulty falling asleep or staying asleep throughout the night. This can lead to various health issues such as fatigue, irritability, and even chronic conditions like insomnia. And there is really nothing worse than feeling exhausted all day because of a poor night’s sleep.
Here are some ways a consistent bedtime routine can benefit our sleep:
Improved sleep quality
A good night routine helps us relax, both physically and mentally, leading to better-quality sleep.
Reduced stress and anxiety
Going through the same calming sleep routine every night can help reduce stress and anxious thoughts that may keep us up at night.
Increased productivity
With a good night’s rest, we wake up feeling refreshed and energised, making it easier to be productive throughout the day.
Now that we understand the importance of bedtime routines let’s discuss some healthy sleep habits that we can incorporate into our nightly routine for better sleep.
Preparing for a Healthy Sleep Environment
It’s super important that our bedroom is a comfortable and relaxing place to sleep. Here are some tips for creating a healthy sleep environment.
1. Keep your bedroom cool and dark
Our body temperature naturally drops when we sleep, so keeping our bedroom at a cooler temperature (around 65-68 degrees Fahrenheit) can promote better sleep.
Also, make sure to keep the room as dark as possible by using blackout curtains or an eye mask if needed. Darkness signals to our brain that it is time to produce melatonin, the hormone that helps us fall asleep.
2. Declutter and remove distractions
A messy and cluttered bedroom can create feelings of stress and anxiety, making it difficult to relax and fall asleep. Keep your bedroom clean and organised to create a more peaceful environment.
Additionally, try to remove any electronics or distractions from your bedroom. The blue light emitted from screens can suppress melatonin production and disrupt our sleep.
3. Use calming scents
Certain scents, like lavender, chamomile, and vanilla, have been shown to promote relaxation and improve sleep quality.
Incorporate these scents into your bedtime routine by using a diffuser or placing some essential oils on your pillow.
Relaxation Techniques to Fall Asleep Faster
If you struggle with falling asleep, here are some relaxation techniques that can help you drift off more quickly.
1. Progressive Muscle Relaxation
This technique involves tensing and relaxing different muscle groups in the body, which can help release tension and promote relaxation.
Start by tensing your muscles for 5-10 seconds and then releasing them while taking deep breaths.
2. Deep Breathing Exercises
Deep breathing exercises focus on slowing down your breath and bringing awareness to your body. This can help calm the mind and ease any racing thoughts that may be keeping you awake.
Try inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. Repeat this cycle for a few minutes until you feel more relaxed.
3. Visualisation
Visualisation involves imagining yourself in a peaceful and relaxing environment, such as lying on a beach or walking through a forest, basically your happy place.
This can help distract your mind from any stressors or worries and promote feelings of calmness. We recommend dimming the lights and closing your eyes while practising visualisation.
4. Guided Meditation
Guided meditations are audio recordings that walk you through different relaxation techniques, such as deep breathing and visualisation. These can be helpful for individuals who struggle with quieting their minds on their own.
You’ll find quite a few apps and online resources that offer guided meditations specifically for sleep.
6. Yoga or Stretching
Doing gentle stretches or yoga poses before bed can help release tension in the body and promote relaxation.
Building a Nighttime Routine for Better Sleep
Once you know what works for you, you can start to incorporate these relaxation techniques into a nighttime routine.
This will look different to each person, but there are certain things that should be non-negotiable in a good nighttime routine:
- Setting a consistent bedtime and wake-up time, you want to make sure these times promote enough sleep. Anywhere from 7-9 hours of sleep is recommended for adults.
- Avoiding screens (such as phones, TVs, and computers) at least an hour before bed.
- Creating a calm and comfortable sleep environment (e.g. cool temperature, dark room, white noise)
- Engaging in relaxation techniques such as those mentioned above.
Building a nighttime routine can take time and experimentation to find what works best for you. It’s important to be patient with yourself and not get discouraged if it takes some trial and error.
Some other helpful tips for promoting better sleep include exercising regularly during the day, limiting caffeine intake later in the day, avoiding heavy meals close to bedtime, and limiting alcohol consumption before bed.
Consistency is Key
Consistency is key when it comes to getting better sleep. This not only applies to having a consistent bedtime and wake-up time but also to sticking to your nighttime routine.
By consistently following your nighttime routine, your body will begin to associate these actions with preparing for sleep, making it easier to fall asleep and improve the quality of your sleep.
One of the most important things is to keep your night routine even on the weekends. This may be tempting to stay up late and sleep in, but it can disrupt your body’s natural sleep rhythm and make it harder to readjust during the week.
The Role of Bedding in Quality Sleep
A good night’s sleep is not only about maintaining a consistent routine but also about the quality of your sleeping environment.
One crucial aspect of this environment is your bedding, including your mattress, sheets, and pillows.
A supportive mattress can alleviate pressure points, promote proper spinal alignment, and reduce the chances of waking up with aches and pains.
Additionally, high-quality sheets made from breathable materials like linen can enhance comfort by regulating temperature and wicking away moisture.
Similarly, choosing the right pillow that suits your individual sleep position can provide adequate neck support and contribute to overall sleep quality.
Investing in the right bedding can make a significant difference, transforming your bed into a comfortable haven that promotes restful sleep and helps you feel refreshed and rejuvenated.
Final Tips for Creating a Good Night Routine
At Letto, we know it’s all about consistency. Finding a bedtime routine that works for you can be challenging, but it’s worth the effort in the long run.
It helps to train our bodies to relax and prepare for rest at the same time each night. Along with a comfortable bed and high-quality bedding, a well-established bedtime routine can significantly improve the overall quality of our sleep.
So next time you’re tempted to skip out on your nighttime routine, remember the benefits it has on your mind and body and make it a priority for better health and wellness.