What the Ideal Bedtime Routine Looks Like
Long before today's digital age, our ancestors had very regulated bedtime routines and restorative sleep patterns. By following natural circadian rhythms based on night and day, our prehistoric predecessors enjoyed healthier sleep patterns and bedtime routines than we do now.
These days, we are constantly disrupted by noise, light, and other external distractions calling out to us all night long. Getting quality night's sleep has become a challenge.
Are there ways to improve your sleep? The answer is YES! As creatures of habit, building a nighttime routine can greatly benefit us in improving our sleep hygiene. Sleep scientists agree that we function better when maintaining our body clock with balanced sleeping and waking hours. Creating a bedtime routine will help you sleep better and wake up with more energy and sharper focus throughout the day.
The average adult should have around 6 to 8 hours of sleep per day - and of course, our work schedules often dictate when and for how long we sleep. Sleep deprivation can have adverse effects on one's concentration, health, and performance.
Ready to build the best bedtime routine ever? Here are 7 tips for achieving optimal and uninterrupted sleep on the regular:
1. No Caffeine After 4 PM
Your morning routine affects what you will do from 9 am to 5 pm, while everything you do after 4 pm will affect your sleep. Avoid caffeine after 4 pm to avoid having a hard time falling asleep. Enjoy a caffeine-free cup of herbal tea instead.
2. Have an Early Dinner
Take your last meal at least two hours before bedtime to enhance digestion. Having dinner too close to your bedtime may cause issues such as indigestion, bloating, and weight gain.
3. Listen to Relaxing or Meditative Music
Music is a great tool for hacking your sleep routine. Playing meditative music can help you wind down your day.
4. Low Lights
A dim or dark environment to help signal your body that it's time to rest. Turn the lights down low to prepare your body for sleep.
5. Ban Screens in the BedroomThe blue light from electronic gadgets disrupts the production of melatonin, the sleep hormone that is essential to the body's sleep-wake cycle. Ditch your screens at least 30 minutes before bedtime, and read a book instead.
6. Draw a Warm Bath
Reward yourself and wind down after a long and productive day by drawing a warm bath or shower. A night shower can help ease fatigue and general body pains after a long and productive day at work.
7. Give Gratitude
Make it part of your bedtime routine to recall your day and everything you are thankful for. Giving thanks for each day is vital for spiritual and mental wellness. It can help get you into a better headspace before sleeping.
Being proactive in setting a good nighttime routine is the best way to rest well and wake up refreshed and productive! Check out our blog posts to learn more tips on sleeping better: