Building a Healthy Sleep Routine

There are a wide array of sleeping problems, and varying causes for each of these. Our behaviours during the day, and routines before bedtime can have a significant impact on our sleep, but there are many changes we can make to help us get a good night's sleep.

Making adjustments to your routine might seem intimidating, but not all changes are required, and they do not have to be implemented all at once. In certain circumstances, a few minor changes might make all the difference..

If you want to enhance your sleep quality or if you have trouble falling asleep in the first place, consider the healthy sleep behaviours listed below.

Creating a Sleep-Inducing Bedroom

Your bedroom should be a sanctuary of rest and relaxation. We've all heard the expression "a tidy desk, a tidy mind," and it also applies to the bedroom. The following suggestions will assist you in quickly transforming your bedroom into a designated sleeping space with fewer distractions and maximum comfort.

• Choose a high-quality mattress and bedding Every mattress is unique; some are soft, some are springy, and some are solid and unyielding. Find one that is soft enough to allow you to relax while yet supporting your spine and preventing aches and pains. The quality of your bedding will also play a role in achieving a good night's sleep. It should be soft and inviting, and it should assist you in maintaining a comfortable temperature. Duvets differ in 'Tog,' which is essentially a gauge of warmth. In the winter, you should choose a higher 'Tog' than you would in the summer.

• Block out the lights Any type of light might disrupt our sleep and hinder us from falling asleep. Put up blackout drapes over your windows to block out any street lights, switch off any lights outside your room, use a draught excluder to keep light from crawling under your door, or wear a sleep mask. By limiting any light, you will have no incentive to open your eyes and look for distractions while in bed.

• Encourage peace and quiet If there are regular distractions from inside or outside your home, such as loud TVs, passing cars, or dogs barking into the night, try to eliminate them as much as possible. Although you cannot control these noises, you can shut them out with fans, earplugs, or music. Wearing headphones will ensure that you only hear peaceful music or pleasant sounds. If these are too much for you, have something quietly playing on your bedside table..

Create Pro-Sleep Habits During the Day & Pre-bed Routines

Many people have difficulty falling asleep when they go to bed and may find themselves awake for hours after they lay their head on their pillow. There are numerous distractions that might hinder us from falling asleep, such as watching TV or scrolling through social media, but developing a consistent pre-bed routine can make all the difference.

• Try to have a fixed wake-up time Getting up at the same time every day can help you develop a good sleep schedule. Although the body has its own internal clock, waking up and getting out of bed at different times each day can affect when you fall asleep later that night. Even on days off or weekends, when you could ordinarily enjoy a couple of additional hours under the covers, aim to get up around the same time every day.

• Get active We sleep to help our bodies and minds recover, to replenish the energy we lost during the day, and to prepare us for the following 24 hours. Being active and exercising every day has numerous health benefits, but it can also aid in getting a good night's sleep. Daily exercise can burn off energy, and just 30 minutes each day will help us observe a difference in our sleep quality the same night and may even help us sleep earlier. Exercise can be done at any time of day, but some individuals avoid it late at night and right before bed because it interferes with their ability to calm down and rest.

• Keep an eye on your caffeine intake Caffeine is a stimulant, and many people use it to boost their energy levels throughout the day, most notably in their morning cup of coffee. Caffeine's effects can continue well into the day however, making it difficult to fall asleep and even affecting the amount of deep sleep and overall sleep duration we get. Caffeine is found in foods other than coffee. Caffeine can also be found in teas and soft drinks, so avoid these at night or choose the caffeine-free/decaf kind.

• Avoid eating big, late at night After you eat, a lot of things happen. The food begins its journey to digestion, and various biological functions occur during this time. You want your body to relax as you prepare to sleep, but eating right before bed can cause acid reflux and indigestion, making it difficult to fall asleep. Eating raises your body temperature somewhat, so you may feel a little warm or flustered 20-30 minutes after your meal.

• Soak up the sun As previously stated, our bodies contain internal clocks, and these internal clocks may be adjusted by light exposure. Throughout the day, try to get some sunlight; natural light has the best effect. As soon as you get out of bed, open your curtains or roll up your shades. If it's still dark in the morning, for example, during the winter months, take use of the sunlight when it's available by having your lunch break outside.

• Be wary of napping Taking a 'power nap' has its advantages. If we are feeling overworked or tired during the day, a quick 20-minute nap can make you feel revived and provide the energy you thought you were lacking. But be mindful of the timing; if you nap for too long or too late in the day, it might disrupt your sleep routine and make it difficult to fall asleep at a reasonable hour at night. The optimal time to nap is right after lunch; try not to nap any later than that.

• Ditch the devices Phones, laptops, tablets, and televisions can prevent us from unwinding because staring at displays keeps our minds wired. This will prevent us from relaxing and turning off in preparation for sleep. The light emitted by screens can potentially have an impact on the generation of melatonin. Melatonin is a natural hormone that helps regulate our sleep cycle, and light from screens can reduce its synthesis. Try to avoid using electronic gadgets for at least 30 minutes before going to bed. That means if you’re reading this in bed, put the device down!

So.... we have a number of suggestions and tactics at our disposal to assist us in getting a decent night's sleep and establish a healthy sleep habit.

Let me know in the comments if any of these methods have helped you get a better night's sleep, or if you have any other suggestions, please share them!