If you’re struggling to sleep well, you’re far from being alone. Everyone has had trouble sleeping. It could be for one night, a week, or your whole life.
Insomnia doesn’t have to be chronic to become a problem. A bad night’s sleep before an important meeting can be disastrous. If you’ve had trouble sleeping now and then, you’re probably thinking about how to fix your sleep.
Today, you’ll learn how to create a sleep routine.
Creating an effective sleeping environment
[Conditioning your room to encourage better sleep](https://www.sleepfoundation.org/bedroom-environment#:~:text=A relaxing environment is essential,levels%2C temperature%2C and comfort.) is the first step. We’ll cover this topic more in-depth in later articles. For now, you want to keep your room as dark and noise-free as possible. White noise is also excellent: fans, A/C, or white noise apps.
However, be careful with using apps. You don’t want anything that can distract you while you sleep. That means TVs and computers shouldn’t be in your bedroom—unless you have great self-control.
Turn your room into a rest-only space. You shouldn’t associate it with other activities.
Developing and dedicating to a sleep schedule
Creating a sleep schedule is another outstanding approach. Your routine should go beyond the time at which you go to sleep. You want to include everything you do before bed: showering, brushing your teeth, reading a book.
Once your bedtime hits, quit everything you’re doing and start your routine. You might want to avoid naps throughout the day if they mess with your sleep. However, some people benefit from complementing their schedules with naps. The key lies in doing it every day.
You could also consider creating a schedule for others in your house. It’ll make it easier for everyone to follow it.
Enacting a curfew for blue light exposure
Blue light exposure is the reason behind electronics’ sleep disruption. That’s experts advise turning off electronic devices an hour before going to bed. Blue light interrupts your melatonin production since it mimics the sun’s light, which signals wake-up time.
The best strategy is to read printed books and magazines before going to bed. It lets you learn new things while allowing you to rest normally.
However, you don’t have to give up on your electronics entirely. Many like to watch videos or read e-books before bed. Blue light glasses are famous by now, but dedicated apps are helpful as well.
Many devices have in-built “night modes” or “eye comfort” functionality. You can also find countless downloadable apps.
Watching your diet before bed
What you consume before sleeping can disrupt when you sleep and your sleep quality. Almost everyone knows to avoid caffeine before bed, but you should also avoid large meals.
You can eat a light snack before bed as long as it’s healthy. Whole grains and oatmeal are great examples. Many enjoy alcohol before bed, but you need to be careful. Don’t drink too much, or you’ll harm your sleep quality.
Avoiding pre-sleep physical activity
It’s easy to fall for the idea that working out before bed is a good idea. It’ll make you feel tired, and that’ll help you sleep. Unfortunately, it’s not that simple. Working out before bed can make you feel more active and mess with your sleep schedule.
Moving your workout routine to the morning or early afternoon can help you sleep better as well. It’ll boost your energy levels if you’re feeling tired.
Create an unwinding routine
Finally, include relaxing activities before going to bed. They should make it into your sleep schedule. Stop everything when it’s time to unwind. This strategy helps your brain understand it’s time to sleep.
Luckily, you can do almost anything as long as it’s relaxing and helps you separate from your responsibilities. You can play some board games with your family or significant other. Other solutions include breathing exercises, muscle relaxation, yoga, or even a beer while you read a book.
The holistic takeaway
Sleep is your life’s foundation. It’s responsible for keeping you energized, motivated, and feeling well overall. Poor sleep can lead to countless complications, like poor awareness and emotional complications.
Creating a sleep routine is the best way to guarantee your sleep quality. It can be difficult at first, and you need to know that. However, it’s primarily about creating habits. Once you do that, it’ll become second nature.