Do you have a hard time falling asleep? Many of us struggle to fall asleep and often lay awake with endless worries and thoughts breezing through our minds at the end of the day. As important as it is to create a comfortable space to sleep in, it’s just as important to have a good pre bed time routine.
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Poor pre bed time habits can cause major disruption to our sleep patterns and even insomnia. Creating healthier habits can help send signals to our mind and body that bedtime is approaching and help us prepare so that we are more relaxed and ready to fall asleep at bedtime. It is extremely important to stay consistent with the routine you create each night as it helps build these habits and signals.
Incorporate these tips as a part of your daily routine to help you get a good night’s sleep
- Getting daily exercise has many benefits for our health, including helping us get a good night’s sleep. It is important to get any vigorous exercise done in the early part of the day as intense exercise close to bedtime can make it difficult for your body to effectively settle down before sleep.
- Getting a daily dose of sunlight is important as it can help normalize our circadian rhythm. If natural light isn’t an option, you can talk with your doctor about using a light therapy box. Try to take in daylight by going outdoors or opening up windows/ blinds to let in natural light.
- Avoid caffeinated drinks, including coffee, tea, and sodas, many people have grown accustomed to using the jolt of energy from caffeine to try to overcome daytime sleepiness, but this isn’t a sustainable or health approach and can cause long-term sleep deprivation. Keep an eye on your caffeine intake and avoid it later in the day when it can be a barrier to falling sleep.
- Give yourself at least a 30 minutes wind down period each night, use this quiet time to read, stretch, meditate, do breathing exercises to relax or listen to soothing music. These are just some ways you can help your mind and body get into the right frame of mind for sleep.
- Use soft lighting and turn off any harsh bright lights to help you transition to bedtime, this will also help your body’s production of melatonin, a hormone that promotes sleep.
Put away your devices, our modern world is full of tablets, cell phones, and laptops which can keep our brains wired, making it hard to relax and truly wind down. The light from these devices can also suppress our natural production of melatonin. Try to disconnect for 30 minutes or more from devices before going to bed.
