Now that you’ve conquered the morning routine, what about mastering the bedtime routine too? According to the Sleep Foundation, a bedtime routine is activities that you perform in the same order every night about 30 - 60 minutes before you go to bed. These bedtime routines can establish habits that assist our brain to recognize that these activities are precursors to sleep, thus it is time to sleep. Just like a child’s bedtime routines, adult bedtime routines are equally as important to the brain to separate the day from the night.
If you already have a bedtime routine, high five to you! If you don’t have one that is working for you or don’t know where to start to dream up the ultimate bedtime routine, try some of the ideas below and see which one(s) work best for you!
- Decide on a set bedtime and keep it consistent. Dare we suggest on the weekends too?
- Put the electronics down. We have all heard to do this but by actually doing this and setting a downtime for apps, can have a positive effect on your sleep quality.
- Have a light snack or sip on a bedtime tea. Just make sure you make a restroom stop before hitting the hay!
- Take a warm bath or shower. By doing this, you are mimicking the nighttime drop in body temperature, which will promote you to feel sleepy and relaxed.
- Listen to music or a podcast to distract yourself from the day-time worries and to wind down at the end of day.
- Stretch, breathe and relax. Take a deep breath and flow through some yoga poses to stretch it out before hopping into bed.
- Practice mediation to mindfully manage thoughts and emotions so you can relax.
- Read a good book, preferably nothing too suspenseful or thrilling.
- Write down a to-do list or journal. If you’re stuck on what to write, start with a couple things you are grateful for.
- Prep your bedroom to create your own personal sleep oasis. Light a candle, turn on the diffuser, turn down the temperature or put things away to decrease clutter.
Get in touch with Safe and Sound Therapeutics for more ways to be mindful about your bedtime routine and to increase your quality of sleep!
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