What is a bedtime routine?
Bedtime routine should typically include tasks that bring the body to ease, relaxes the muscles and calms the mind. It should also be realistic to achieve on a daily basis.
In this day and age of sedentary lifestyle, a majority of adults face difficulty falling asleep or staying asleep till morning. Lack of proper sleep often reflects on the lifestyle of the person. If you are one of those in bed, night after night staring at the ceiling, pretending to fall asleep but with no luck — then this article is for you!
A recent online survey was undertaken across 12 countries out of which 62% of adults reported irregular sleep or unhealthy sleeping problems. The main reasons cited were stress, unsuitable sleeping conditions, erratic schedules and other health reasons. Therefore, understanding what your body needs and adapting that into your sleep routine can drastically improve your sleep and keep you sound asleep till morning.
Doctors suggest that adults need at least 8 hours of sleep to maximise their potential the next day. Inadequate sleep patterns pave way for a host of mental and physical challenges. The best way to get out of this rut is to develop a routine, either done before bed or the next morning right after waking up.
Here is a list of healthy habits that are proven to improve sleep when practised over time:
Switch off all electronic usage 30 minutes before bedtime
Using electronics keeps your mind stimulated and wired. The harmful rays produced reportedly affects the release of required chemicals in the brain to fall asleep.
Keep your sleeping environment clean
Ensure your sheets are changed every week and keep your mattress clean. Very often improper mattress increases the risks of lower back pain causing you to wake up multiple times at night. To avoid this, find the best mattress for your body type.
Eat healthily and stay hydrated
Having a glass of water right before falling asleep and another glass right after waking up is known to boost your system and help you sleep better. Eat at least two hours before sleep to give your body adequate time to digest and process the food.
Read a book before bed
Reading helps the brain muscles relax, slows breathing and distracts from the daily stress of life — making it the perfect body condition to sleep without disturbance.Listen to calm music
Choosing the right music lowers your blood pressure, relaxes muscles and eases your body to rest mode. With the right tempo and rhythm, music can ease you into a deep slumber.
Stick to particular sleep time
Try going to bed and waking up at the same time every day. Do this regularly for 3 weeks and your body clock automatically sets to this routine.
Make a checklist of things to do
Make a checklist of things as soon as you wake up. Go through the same list before bed to see how successful you were that day. Doing this every day will significantly boost your motivation and keep your mind active as soon as you are awake. The sense of accomplishment is also known to boost wholesome sleep.