Top 10 Sleep Routine Checklist – Proven Tips That Can Drift You Off In a Few Minutes
Imagine this – you are tired after a long day and just want to get some shuteye.
Instead of hitting the bed straight away, you resume your untended painting for a while, fall asleep and wake up more refreshed than ever.
What’s the secret behind your non-grumpy, super-fresh morning face?
Did you notice what was different from your daily come-home-cook-eat-clean-sleep routine? You de-stressed and recharged your system, which made it easier to get peaceful, restorative sleep.
Imagine getting this deep sleep every day. That’s what a healthy sleep routine can do for you. It’s a culmination of different steps you can take to orchestrate meditative sleep.
Walk with us to explore why and how.
Why Are You Unable to Sleep Even When You’re Tired? Importance of Sleep Routines
When you are exhausted at the end of the day, and you crash on your bed straight away, you’ll probably sleep for a while and wake up in the middle of the night or have trouble relaxing your eyes even when your body is begging you to sleep.
That's why sleep routines are important to get you ready for sleep.
Research says that individuals in good health follow healthy routines and keep up with them, no matter what.
However, it’s easier said than done. A study in the UK reveals that it takes almost 66 days to inculcate a new physical or dietary routine into your system, with physical routines being 1.5 times harder than others.
They may take time and effort, but picking your favourite routines before bedtime is essential to
- Ease your anxiety
- Prevent worrying or overthinking
- Relieve you of pain
- Soothe your nerves and
- Call your mind for a night of deep rest.
Having a proper positive sleep routine is key to ensuring better sleep quality, shorter time to fall asleep and reduced nighttime awakenings.
10 Guaranteed Ways to Destress, Relax Your Body and Mind For a Good Night’s Sleep
Setting the tone for uninterrupted restorative sleep takes effort, but is rewarding. You need to take deeply relaxing measures before bed – not just steer clear of the disturbing ones.
But, don’t worry. We’ve put together a set of tips you can improvise, and add to your to-do list right away.
#1 Go to Bed at the Same Time Everyday
Our body loves routine, and if you tune it to the natural circadian rhythm and get yourself ready for shuteye at the same time every day, you’re sure to develop a positive association with sleep, experience lower stimulation near bedtime, and you’re more likely to adhere to the time.
#2 Watch What You Consume After Late Afternoon
We’re all guilty of gulping down coffee to keep awake at work post-lunch. You’re not alone. Science says that we have the most urge to sleep at night, with the second being mid-afternoons. But, consuming caffeine from the afternoon through the evening is likely to hamper your sleep at night. Its effect kicks in after 30 minutes of drinking but stays for at least 3-7 hours. It blocks sleep receptors, increases wakefulness and makes it almost impossible for you to drift off.
You can notice a similar effect with alcohol and smoking as well.
#3 Move 4 Hours Before Bedtime
If you like working out in the evenings, schedule it at least 4 hours before your sleep time. Exercising in the morning can fix your sleep cycle big time.
#4 No Daytime Naps Greater Than 30 Minutes
The longer your naps, the shorter your nighttime sleep will be. Naps shorter than 30 minutes enhance your cognitive performance and alertness. But anytime longer is sure to mess up your sleep cycle.
#5 Create the Ideal Sleep Environment – Ideal Temperature, Sleep Surface and Support
A dark, cool (40-60% humidity max, 65-70 degrees Fahrenheit) environment with a noise level below 35dB, and a highly comfortable and supportive mattress is a haven for deep sleep. Wearing light woollen clothes are perfect to wear for winters and summers alike.
#6 Take Time to Destress Before Sleep
Screen-free activities like knitting, reading, journaling, and painting are proven to have a meditative effect on the mind and body, to help you fall asleep as soon as you hit the bed.
#7 Don’t Stuff or Starve Yourself Before Bed
Avoid large, greasy or heavy meals before bed, as your system will struggle to digest them. At the same time, don’t go to bed hungry and thirsty. Starving your system will only prolong your quest for deep sleep.
#8 Reserve Your Bed for Bedtime Activities Only
Hit the bed only when you’re sleepy, do not toss and turn until you fall asleep. Avoid late-night movie watching, or snacking on the bed, as your pre-sleep arousal is high and you become active and alert.
#9 Don’t Hammer the Snooze Button
Snoozing frequently breaks your sleep, causing decreased mental flexibility and subjective mood. Set one alarm whenever you need to wake up and place your phone a few feet away from you.
#10 Give Yourself a Warm, Relaxing Bath/Shower
Immerse yourself in sweet-smelling oils and bubbles, or take a lukewarm shower to wash off the day's exhaustion and do it at least 2 hours before bedtime.
Winding down before sleeping significantly improves the quality of your sleep.
Do it right with these calming routines.
Get a head start at soul-soothing sleep by buying a plush, soft and supportive mattress at the HiGRID Sleep today.