You're already working on ensuring your sleep environment is as good as can be. Now it's time to make sure you're ready to sleep every night.
We're creatures of consistency and sleep is no different. The activities we perform pre-sleep have a direct effect on the quality of our sleep--and how long it takes to fall asleep in the first place! This is sometimes called a "bed-time ritual" but "routine" sounds less stuff. It may include some things like brushing your teeth or reading. Your objective now is to develop a routine that helps you get to sleep and sleep well.
So, what kinds of things will be in this routine?
Last time, we covered creating a good sleep environment. Some things--like having a good mattress and pillows--are fixed; i.e., you won't be getting new ones every night! But other elements may become part of your routine. For example, setting your thermostat a little lower, lowering the blind, or turning your bedside clock away to avoid the light.
But no one routine is right for everyone. So your mission is to create your own bedtime routine and write it down! You don't have to post it for the group or send it to your coach (it might contain some very personal choices), but do have it in writing for yourself to follow consistently.
Here are some things that might be in your routine:
- De-clutter your sleep space. Clutter creates subconscious stress that can interfere with sleep.
- Turn down your thermostat.
- Close curtains/lower blinds.
- Turn your clock away from you. (You don't need to see what time it is when you're sleeping...or even when you're not but should be!)
- Turn off your electronic devices, especially phones.
- Write down your thoughts and worries, but not too close to lights out or you might worry yourself!
- Do some deep breathing and/or meditation.
- Do some light stretching.
- Read. But if using an electronic device, at least use something like f.lux to reduce blue light, or invert the text to white on black to drastically reduce the amount of light. A (small) study showed the light from e-readers interferes with sleep.
- Listen to relaxing music.
- Use a white noise generator.
- Put in ear plugs.
- Put out the cat.
There are some things to avoid in your routine, including:
- Eating late at night. Don't go to bed full...or hungry!
- Caffeine at night (coffee, tea, energy drinks, chocolate), even as long as six hours before bed.
- Alcohol. It might help you get to sleep faster, but ruins sleep quality.
- Stressful or exciting activities close to bedtime.
Regular physical activity helps, too. But avoid intense exercise too close to bedtime.
Feel free to add your own favorites to your bedtime routine. After all, it's yours. As we go along, you can tweak your routine to see what works best. Give any change a chance, though; don't expect it to work immediately. Your body may need to adjust to the routine to gain the full effect.
So here we go:
- Write down your optimal bedtime routine.
- Check off this module.
- Follow your sleep routine.
- Get a good night's sleep!
In that order, please.
-gary