Establishing a Sleep Routine
One of the best ways to sleep well at night is to establish an habitual sleep routine. A sleep routine is a set of activities to prepare the body mentally and physically for sleep. Here are some great tips:
Tip 1: Take a Warm Bath or Shower 1 to 2 Hours Before Bedtime
We tend to sleep better when our bodies are cooler. Widespread studies have demonstrated that by having a hot shower or bath about 1 to 2 hours before bedtime can help you fall asleep faster and also improves your overall sleep quality. Although it sounds counter-intuitive, by having a hot shower or bath it reduces your core body temperature, and signals to your brain that it is time for sleep.
So, if you are struggling with sleep, but take hot showers or baths in the morning, try switching it up and take them at night for a week or two and see if that helps.
Tip 2: Choose a ‘Sleep Snack’
All of us are different when it comes to eating before bed. Some of us cannot eat anything prior to bed in order to have a good night’s sleep, while others need at least a little snack.
If you are the type that cannot sleep on an empty stomach, pick a sleep snack that you can have every night, such as a bowl of yogurt with almonds and blueberries, bowl of kiwi or banana, or if you prefer just a drink try Chamomile tea. All of these are healthy and also evidenced to help promote a good night’s sleep.
Tip 3: Develop Your Wind-Down Routine
Enjoy listening to your favourite music before bed? How about reading a book or watching some mindless television? Think of something that you only do about an hour or two before bedtime which will train your brain that this is a pre-requisite activity for sleep.
Tip 4: Minimize Blue Light
You may have heard that excessive exposure to blue light can disrupt your ability to sleep. If you consistently have problems falling asleep, try restricting your phone use at least a minimum of 1 hour prior to bedtime, and more importantly try and keep your phone away from your bedside so you are not tempted to look at notifications. Lastly, if you are truly addicted to your phone, then consider applying the blue light filter during the evening.
Tip 5: Maintain a Consistent Bed Time
If you consistency go to bed within a 30 minute window every night (or day if you are a shift worker), then your body will be able to know almost automatically when it is time for sleep. However, don’t go to bed too early. Only when you are tired and ready for sleep is when should you head to bed, hence it is better to establish this consistent bedtime later versus earlier.
