Did you know that March 8-14 is National Sleep Awareness Week? I am fully aware that my sleep habits are horrible. I’m hoping to change that and fall asleep faster with a personalized bedtime routine.
Yesterday, I lost an hour of sleep thank to Daylight Savings. Another hour of sleep lost on top of the multiple hours I’ve been losing to insomnia.
So far my efforts to cure my insomnia have been flickering. Sometimes I have success but I’m not able to repeat it. I believe my problem is that I’ve been trying products (weighted blankets, melatonin etc) to cure my insomnia but really I need to fine tune my bedtime routine.
Benefits of a Bedtime Routine
Your sleep hygiene is largely dependent on the things you and don’t do before bed. Establishing a bedtime routine is practicing good sleep hygiene.
Doing activities that cause excitement stress or anxiety before bed can make it difficult to fall asleep, get sound sleep or remain sleep. Our days are hectic and chaotic.
A relaxing routine before bed helps separate your sleep time from wake time. Good sleep hygiene will help you fall asleep more easily at night and stay asleep until morning.
Creating a Bedtime Routine for Adults
Bedtime routine? That’s for kids.
Nope! Even adult can benefit from the stability of a bedtime routine. We’re all wired a little differently so each of out bedtime routines may vary.
Remember that it doesn’t have to be this long drawn out thing. Try to keep your routine simple lasting 30 – 45 min max.
Some ideas to try:
- Taking a warm bath / shower
- Having a cup of tea or hot cocoa
- Eating a light bedtime snack
- Reading or listening to an audiobook
- Praying or meditating
- Breathing techniques
Choose 3-4 things that YOU find relaxing (the less stimulating the better). Put them in order of how you’d like to do them. That’s your new bedtime routine.
How to Implement Your New Bedtime Routine
Now that you know what your new bedtime routine looks like, you’ve actually have to put it into action.
Set an alarm about 30 minutes prior to the time you want to go to bed. When the alarm goes off, start shutting down for the night. This includes things like dimming the lights, turning off the the tv and putting the phone on DND turning it face down.
If you can’t fall asleep without background noise consider investing in a white noise maker, listing to music or a podcast.
What’s the rule? It takes 21 days to create a habit right. Consistency is the key to getting your mind and body on one accord. You have to do it the same way, at the same time, every night (yes on weekends too).
What does your bedtime routine look like?