How to Sleep Better With a Bedtime Routine
Getting healthy sleep is one of Life’s Essential 8™ — key measures for improving and maintaining cardiovascular health, as defined by the ľ¹ÏÖ±²¥. Better cardiovascular health helps lower the risk for heart disease, and other major health problems.
Schedule the Sandman.
Sleeping is something you’ve done all your life, but the older you get, the harder it can be to sleep like a baby. Busy schedules, the stresses of life, and many other distractions can keep you wide awake.
But you can take steps to put yourself in the best state of mind for seven to nine hours (the ľ¹ÏÖ±²¥ sleep recommendation for adults) of deep sleep.
Here are some ways to plan your bedtime routines, so you wake up feeling well rested and ready for the next day.
First, set an alarm.
Not to wake up, but to go to sleep. Even for adults, the best sleep requires a set bedtime. It’s easy to forget about the clock while streaming another episode of your favorite show, so set a nighttime alarm as a reminder. But don’t hit the sack right away when the bell tolls — leave some time for your get-ready-for-bed routine.
Then, prep for tomorrow.
A restless mind is not a restful mind. Dwelling on what you need to do tomorrow could keep you awake. Spend about 15 minutes taking care of a few things to get ready for the next day, including making tomorrow’s to-do list. Jotting down what your to-dos are gets them off your mind, so you can rest better.
Next, address that stress.
Practicing mindfulness may help reduce anxiety and improve sleep quality and may even help with insomnia. Meditation puts you in the perfect mindset to drift off to dreamland. Look online for meditation apps or videos.
Journaling is another simple way to quiet your mind. Writing gets your thoughts and feelings out of your head and down on paper. Try using an inspirational bound journal rather than your phone or computer to avoid the distractions electronic devices can cause.
Finally, wind down to drift off.
Reading before bed is an excellent way to relax the brain and fall asleep. It may cut stress levels in half in about six minutes. A good work of fiction can take you out of the real world and into the realm of imagination. And try a hard copy book so you can let technology rest for the night.
Turn off electronic devices including a TV, computer or smartphone. The bright light can affect your sleep patterns and keep you alert when you should be getting sleepy.
If you can’t fall asleep soon after going to bed, don’t lie in bed tossing and turning if you’re restless. It’s better to get up and reset. Try some of the suggested activities noted above for a short time before getting back to bed. Ten minutes of meditation or reading might save you hours of staring at the ceiling.
Choose one of the recommended activities and add it to your bedtime routine tonight. Next week, try adding another. Soon, you’ll be a pillow-time pro!
Remember to hit the hay seven to nine hours before you need to wake up, so you can be Healthy for Good.
