Having a consistent sleep routine is important for maintaining a consistent sleep cycle. Your sleep quality is negatively impacted when you go to sleep and wake up at different times on different days. Things as simple as hanging out in your room during the day can keep you lying awake when it’s time to go to bed. Your bedroom should be just for sleep so that your brain correlates the environment with rest. Below is a step-by-step process of creating a better sleep routine.
Go to bed at the same time every night
Going to bed at the same time every night might sound kind of hard, but if you stick to a consistent schedule, your body will adjust to it over time. You should begin winding down, brushing your teeth, and putting your pajamas on at a set time no matter what.
Have a relaxing bedtime ritual
There are things you can do before you go to sleep to make the process easier. This can include taking a warm bath, drinking sleepy-time tea, practicing yoga or meditation, or even writing down your stressors and worries in a journal. These practices can raise your core body temperature, increase sleep-inducing hormones, and even help clear your mind.
Avoid naps throughout the day
If you’re having trouble falling asleep at night and you’re taking naps during the day, you might want to try cutting out that habit. Naps during the day are great in the short-term, but can keep you lying awake at night. If possible, battle through the daytime tiredness for an even better nights sleep.
Exercise during the day
Exercising during the day has been proven to help sleep quality at night. If you workout too close to bedtime however, it could have the adverse effect. While you might think that going for a run before bed would make you more tired, it actually does the opposite. Working out raises your core body temperature and heart rate, making you more alert. You want to make sure there is ample time between your workout and when you start settling down for bed.
Create a good sleeping environment
Your bedroom should be designed for promoting the best sleep quality possible. You want to make sure the temperature in the room is set to somewhere between 60-67 degrees, the colors on the walls are tranquil, there’s not much light seeping through the shades, and there are minimal noise disturbances. If you’re having trouble getting to sleep at night, you might want to re-evaluate your bedroom.
Re-think your existing mattress
Having a good mattress is a huge part of getting a good nights sleep. Professionals recommend that your mattress be medium-firm for ultimate support and comfort. Recent studies have shown that memory foam mattresses might be the best of both worlds when it comes to solving chronic pain due to sleep positions and allowing you to sleep through the night. This crucial part of the sleeping process should be researched and given a lot of thought. Pillows can also make or break a good nights sleep.
Creating a better sleep routine is critical to maintaining a proper sleep cycle. Try your best to keep this routine going even on the weekends for the best results.