What is a Bedtime Routine?
A bedtime routine helps you keep a consistent schedule for healthier sleep. By going to bed at roughly the same time every night and by performing the same activities before bedtime every night, you are maintaining a bedtime routine. Bedtime routines help prepare your body and mind for sleep through conditioning. Erratic sleeping schedules can lead to sleep disorders and eventually health-related issues, so a bedtime routine is as important as diet and exercise for your well-being.
Why Is a Bedtime Routine Important for Adults?
When we think of bedtime routines we may think they apply mostly to children. But a bedtime routine is just as essential for adults. When adults of any age maintain a bedtime routine, they can maintain healthy sleep. Healthy sleep helps contribute to overall health including cardiovascular health. Healthy sleep through a bedtime routine also promotes mental health. Erratic sleep patterns can lead to daytime drowsiness due to sleep loss, poor memory, and concentration, which can affect work and life. Poor sleep can also lead to mental health issues such as anxiety or depression. So, a bedtime routine helps keep your mind and body in the best shape as an adult.
What are the 6 Top tips in creating a healthy bedtime routine?
1. Set A Specific Bedtime
Keeping a consistent bedtime helps your body and mind prepare for sleep every night. Try to establish a set time and stick to it. You may even find yourself getting sleepy as your set bedtime nears. It does not matter if you prefer to go to bed early or like to stay up late. As long as you maintain that sleep schedule every night, you can assist your body and mind to get ready for
sleep.
2. Turn Your Electronic Devices Off
You may be tempted at bedtime to engage with your phone or tablet or other devices, but this activity stimulates the mind and can affect healthy sleep. Blue light from these devices can trick the mind into thinking it is daytime, which arouses wakefulness instead of sleep. Set a time before you go to bed when you shut off your electronic devices. Stay away from your phone, computer, tablet, and even the TV if you can.
3. Listen to Calm and Relaxing Music
One way to prepare your mind for sleep every night is to set aside some time to listen to calming or relaxing music. As part of your bedtime routine, music can help lull you into a sleepy state. Be sure to listen to your sleep track before entering the bedroom. It is best not to conduct any activities in bed before sleep. Try to listen to your relaxing music track in another room for some time and then retire to the bedroom to sleep.
4. Eat Light Meals
Dinnertime can affect your sleep. Try not to eat anything several hours before bedtime as part of your routine. Food needs to be digested and the digestive process can keep you awake. Also, try to avoid heavy meals for your dinner. Consume all your calories at breakfast and lunch and select a lighter meal for dinner. This habit can reduce the digestive process by having less in your stomach at bedtime and allow for a more peaceful sleep.
5. Prepare Your Bedroom
One of the most important aspects of maintaining a bedtime routine is that you should conduct most of your routine outside of the bedroom. Limit reading or watching TV or eating in your bedroom. Make your bedroom the sole place to sleep. As part of your bedtime routine, turn down your bed covers, plump your pillows and dim the lights to create an atmosphere that is inviting for restful sleep. Even as you perform other pre-bedtime activities such as meditation in other places in the home, your prepared bedroom is waiting for you to lie down and sleep.
6. Lower the Lights to Create a Soothing Atmosphere
How Does Your Bedtime Routine Affect Your Chances of Developing Sleep Apnea?
While a bedtime routine is helpful for good sleep and can help with sleep apnea, it cannot prevent it. If you have sleep apnea, then you may have to include Oral Appliance Therapy or CPAP therapy as part of your bedtime routine. Staying CPAP compliant or wearing your Oral Appliance along with a healthy sleep schedule can both help reduce the instances of apneas throughout the night, so you sleep better. Sleep apnea however is probably not the result of a poor sleep schedule. You need to follow the recommendations from a doctor to curb the symptoms and improve sleep. Only a doctor can help you determine the severity of your sleep apnea and provide
proper treatment.
