by Do you get enough sleep every day? Do you often feel like your sleep is interrupted, filled with dreams, or that you wake up too early? Sleep deprivation is a common problem for many people. While there are countless reasons for this, most people can improve their sleep by adjusting their daily habits and bedtime routines. In this article, we’ll discuss How to Create a Bedtime Routine That Promotes Better Sleep.
How does sleep deprivation affect health?
Don’t assume that lack of sleep only makes you feel tired—it can cause numerous health issues, even leading to serious diseases. Here are the most common problems caused by sleep deprivation: (1, 2)
- Decreased attention and inability to concentrate
- Slower reaction times
- Increased irritability and frequent anger
- High blood pressure
- Diabetes
- Obesity
- Depression
- Heart disease
- Stroke
How to Create a Bedtime Routine That Promotes Better Sleep
How can you improve your sleep? Developing good sleep habits can help promote better sleep. Here are a few tips: (3)
1. Avoid Eating Before Bed
Eating too much before bed can cause indigestion, frequent trips to the bathroom, or acid reflux, all of which disrupt sleep quality. However, going to bed hungry can also make it hard to fall asleep. If you’re hungry, opt for a small snack like a banana, milk, crackers, or an egg. But if you’re not hungry, it’s best to skip eating altogether.
2. Take a Bath
Taking a bath before bed can help relax your body and mind, making it easier to fall asleep. Studies suggest that taking a warm bath (around 40°C) 1-2 hours before bed can significantly improve sleep quality. Additionally, bathing helps lower blood pressure, further enhancing sleep.
3. Stretch
Stretching about an hour before bed can reduce anxiety and stress, helping you relax for better sleep. Stretching loosens the body and promotes relaxation. Be careful not to overdo it—stretching too intensely can have the opposite effect and cause discomfort, making it harder to sleep. Pair stretching with deep, slow breathing to activate your parasympathetic nervous system, leaving you calm and at ease.
4. Prepare Your Bedroom
Your bedroom is also an important factor to consider. A well-prepared bedroom helps you sleep better and fall asleep more easily. Keep your bedroom cool and well-ventilated. Poor airflow can make breathing difficult and affect sleep quality. Also, since the bedroom is for sleeping, avoid piling unnecessary or cluttered items like a TV, junk, or dirty clothes in it. To improve melatonin levels, keep the room dark—do not leave lights on while sleeping. Use blackout curtains to block outside light.
5. Read a Book
Reading before bed can improve your mood. However, avoid books that are too exciting, violent, or intense, as they can keep your mind racing and make it harder to sleep. Opt for relaxing books, like family stories or biographies of famous people.
6. Put Down Your Phone
This is very important because phones emit blue light, which affects sleep. You should put down your phone at least 2-3 hours before bed. If you need to use it, wear glasses that block blue light to reduce the impact.
7. Exercise
Exercise should be part of your daily routine, but not right before bed. Especially aerobic exercises, which can increase deep sleep and help your brain and body repair themselves. Exercise also helps stabilize your mood and reduces stress on your brain. (4)
8. Get Sunlight
To promote good sleep, don’t only care for your sleep habits at night. Get sunlight during the day, especially in the morning. Try to get sunlight about an hour after waking up to signal your brain that it’s time to start the day. This helps your brain recognize when it’s time to sleep at night, making you feel tired and ready for rest. (5)
9. Meditate
Many people find meditation helpful before bed and believe it improves their sleep. However, even if you don’t know how to meditate, simply creating a quiet time an hour before bed can be beneficial. You can sit on the couch, do nothing, and clear your mind to calm down. At first, it may feel strange, and your thoughts may wander easily, but don’t worry—just bring your focus back when this happens.
10. Go to Bed at the Same Time
If you go to bed at different times every night—sometimes at 11 p.m., at midnight, or even 1 a.m.—it will be harder to fall asleep. Our bodies follow a natural rhythm, and when this routine is disrupted, your body might not recognize it as sleep time, making it difficult to fall asleep. It’s best to get ready and go to bed before 11 p.m.
Bedtime routine Can Improve Sleep Quality
Having a good bedtime routine can significantly improve sleep quality. You’ll find it easier to fall asleep and less likely to wake up in the middle of the night. If you follow the tips above, I believe you’ll soon enjoy better sleep.
