We all look forward to going to bed and having a good night's rest. After a good night's sleep, you wake up feeling refreshed physically, mentally, and emotionally and ready to combat whatever the day throws your way. The catch is how to get a good night's rest. We need to establish a bedtime routine that will encourage us to have a deep and restful slumber throughout the night. By night, we mean the recommended sleeping hours of 7 to 8 hours. What routine can you follow?
Set a Bedtime Routine
Setting a bedtime routine reminds us of when we were young. Our caregivers prodded us to go to sleep at specific bedtimes. Despite thrown tantrums and fights not to sleep, bedtime was bedtime. Why? The adults did not wish to deal with irritable children come morning. Today, the same holds for us as adults. If we don't form a bedtime routine that gives us enough time to have the recommended 7 to 8 hours of sleep, we sure wake up cranky. Meaning we have not achieved a good rest by the time we wake up. A set schedule helps you regulate your sleep cycle that goes through different stages of sleep . The sleep cycle begins when you ' doze off' to deep sleep and then to wakefulness. This sleep cycle process repeats itself throughout the night. To feel refreshed when you wake up, ensure you avoid disrupting the sleep cycle throughout the night.
Bask in the Early Morning Sunlight
The pandemic forced us to stay at home, and with time, we got used to this routine. The downside of staying indoors resulted in non-exposure to direct sunlight. Even though you are back at your workplace, a busy workload might prevent you from getting enough sunlight exposure.
Sleep analysts state that sunlight exposure , more specifically, the 8 a.m. and 10:00 a.m. sunlight, influences our body's internal clock. Your body's internal clock is the sleep-wake pattern and encourages deep sleep. When the sun is up, your body clock knows it's time to wake up. When the darkness appears, your body starts preparing to fall asleep and aligns itself with your routine bedtime.
Schedule a Regular Exercise Routine
If you do regular exercises, it encourages your mind and body to fall asleep faster. After your workout, your body temperature cools down, you feel tired, and it's easy for you to fall asleep. Aerobic exercises stimulate the 'feel good' hormone known as serotonin, which reduces stress hormones in your body and stabilizes emotions. So, allocate part of your day to exercise, take a walk, a swim, or work out at the gym. It all translates to a good night's sleep .
Create a Relaxing Atmosphere
Sometimes all you can do is collapse on your bed and fall asleep because you feel exhausted. That is understandable. However, to encourage a good night's rest every night, your bedroom should be a relaxing and safe place for you to sleep. Sleep therapists recommend removing electronic gadgets from your bedroom or powering them off altogether. These gadgets include your electronic tablets, computer, television, and phone to avoid beeping sounds and harsh light that can disrupt your sleep.
For better relaxation, create a comfortable bed . Invest in a mattress that is both firm and comfortable enough to support your sleep position.
In conclusion
A night of deep and relaxing sleep is vital for our bodies to wake up feeling rejuvenated and refreshed. Adjust your days to establish bedtime routines that will make you fall asleep faster and have a deeper sleep. By all means, the list above is not inclusive of all bedtime routines. Take time to find out what kind of bedtime routines work for you.
