Don’t we all love retiring to a cosy bed at the end of a long day as we make our way into dreamland? That’s true for a lot of people but for the others, sleep is rather elusive.
Even though they want to enjoy their sleep, they toss and turn all night long. Before they even realise it, their alarm starts to ring, the sun is back up and it’s time to get out of bed. The only problem? They feel tired because of not having slept!
If you feel sleep-deprived all the time, and don’t wake up feeling fresh, it’s time to make a change to your bedtime routine.
Before we move on to specifics, let us understand why a good bedtime routine is important.
Do you end up feeling that you barely have any time to rest after a long day? If that’s the case, you must take out 30 to 60 minutes every day and calm your nerves before you hit the sack.
If you repeat the same routine every night, it will become a habit in no time. A proper bedtime routine can calm an overactive mind, help you plan better for the day ahead, and train your mind and body to unwind before falling asleep.
First of all, switch off all electronic devices—be it the television, laptop, tablet, smartphone, or even a gaming console. You can do it an hour before you sleep. You see, most gadgets emit blue light that can stimulate your brain. Even before you realize it, those 15 minutes of mindless scrolling can end up in you staying up all night long.
It’s a trap, and you can watch the recent documentary The Social Dilemma to understand how it works. So, make sure you don’t check your emails, news or even social media at night!
The other thing you can do is practise relaxation exercises or meditation before bed. Try to meditate for 15 to 20 minutes before bedtime, and you’ll feel a huge difference in terms of being able to fall asleep. Sit cross-legged on the bed or lie down comfortably, breathe deeply a few times, think of things you are grateful for, and tell yourself the day is over now.
There are others who find reading or listening to music more relaxing. But, make sure you read in a separate room because your brain must only associate your bed with sleep and intimacy.
Last but not the least, you can always practice writing a journal. It helps you remember all that you are grateful for or spill out your thoughts. This can be extremely calming. You can also make your to-do list for the next day so that you have a headstart the next morning.
Practice this bedtime routine day after day, and you will be sleeping better only to wake up well-rested the next day!