Create a calming bedtime routine for better sleep with these steps. Trust me. I know a thing or two about sleep. I’ve lost tons of it. I’ve struggled with and have been entangled with my struggle with is. I just recently went through treatment at the Stanford Sleep Center and it has been so transformative.
Watch that story here, but back to the post.
Getting a good night’s sleep is crucial for our health and well-being. Lack of sleep can lead to so many issues such as irritability, poor concentration, and increased risk of health problems. A calming bedtime routine can help you relax and unwind. Let’s explore the most powerful ways to sett the stage for a good night’s sleep by implementing a calming bedtime routine for better sleep.
Table of Contents
Step 1: Set A Consistent Bedtime
A consistent bedtime, yep, it’s on the list. This can help regulate your body’s internal clock, making it easier to fall asleep and wake up at the same time each day. Figure out what the ideal bedtime for you is by calculating the number of hours of you are in bed versus how many hours you are actually sleeping and factor in at what point you feel well rested. No you don’t need 8 or 9 hours of sleep. That is a myth and Stanford Sleep Center told me so and um, in case you didn’t know they are pros at this stuff. Once you have determined your ideal bedtime, stick to it as closely as possible, even on weekends. Consistency will help improve the quality of your sleep over time. Remember quality over quantity.
Step 2: Create A Relaxing Environment
Your surroundings and sleep environment play a crucial role in promoting sound solid sleep. Create a comfortable space by keeping your bedroom cool, quiet, and dark. Invest in comfortable bedding and pillows and throw up some blackout curtains or pop on an eye mask if necessary. Cut out noise by using a white noise machine or earplugs. You can also use essential oils or a diffuser to create a soothing atmosphere. And my favorite soothing go to for creating a relaxing environment is my Allay Lamp. It’s been scientifically proven to aid in calming the nervous system.
Step 3: Wind Down With Calming Activities
Winding down before bed can help signal your body that it’s time to chill and get to sleep. Calming activities like taking a warm bath or shower, reading a good book, or listening to soothing music or sounds are all great ways to wind down. These activities will help you relax and reduce stress, making it easier to fall asleep.
Step 4: Limit Screen Time Before Bed
Put away those devices! The blue light emitted by screens disrupt your body’s natural sleep-wake cycle, making it harder to fall asleep. Limit your screen time before bed. Avoid electronic devices for at least an hour before it’s lights out. Instead, engage in those relaxing activities we just talked about like reading or taking a warm bath.
Step 5: Incorporate Relaxation Techniques
Relaxation techniques like breathing exercises and progressive muscle relaxation will help calm your mind and body before bed. Practice deep breathing by inhaling through your nose for four seconds, holding for seven seconds, and exhaling through your mouth for eight seconds. Progressive muscle relaxation exercises can work wonders as well. Begin by tensing and relaxing each muscle group in your body to release tension and promote relaxation. Checkout this post on mindfulness for beginner’s if you need a little more guidance.
Step 6: Stick To Your Routine
Consistency is key when it comes to a bedtime routine. This means even when traveling, on a long vacation or on the weekends. If your routine is disrupted for any reason, be sure to get back on track as soon as you can. The consistency will help train your body to recognize when it’s time to sleep and wake up.
In conclusion, a calming bedtime routine can help you relax and unwind, promoting better sleep and overall health. By following these six steps, you will cultivate a bedtime routine that works for you and promotes restful, rejuvenating sleep.
For more information on the benefits of a bedtime routine, check out this article from the National Sleep Foundation.
I hope this information provides useful tips for creating a calming bedtime routine for better sleep. Remember to prioritize your sleep, and don’t hesitate to seek medical advice if you’re experiencing sleep problems.
To experience the warmth and incredibly calming effects of the allay lamp check it out here.
To check out my post on green light therapy for insomnia click here.
Having trouble winding down before bed? Here are some answers to frequently asked questions:
What Is A Good App For Calming My Mind?
There are many great apps out there for calming your mind before bed. Some of the most popular ones include Calm, Headspace, and Insight Timer. These apps offer guided meditations, calming music, and other tools to help you relax and fall asleep. If you are so inclined then download my very own Bliss Guided Meditation here. I made it just for you!
How Long Before Bed Should I Begin To Unwind?
Ideally, you should start to unwind at least an hour before you plan to go to go nighty night. This gives your mind and body time to relax and prepare for the head hitting the pillow and your mind drifting off to sleep. Calming activities like reading a book, taking a warm bath, or practicing gentle yoga are the perfect way to wrap up your night.
What If I Just Can’t Get Calm?
If you’re having trouble getting calm, not to worry – racing thoughts or anxiety before bed are pretty normal. Here are a few things you can try to help calm your mind and nervous system:
- Practice deep breathing: Take slow, deep breaths in through your nose and out through your mouth. Focus on the sensation of your breath moving in and out of your body.
- Visualize a calming scene: Close your eyes and picture yourself in a peaceful, relaxing environment like a beach or a forest.
- Write down your thoughts: Sometimes, getting your thoughts out of your head and onto paper can help you feel more calm and centered.
Remember, everyone is different, so it may take some trial and error to find the ideal routine for you. Don’t get discouraged or lose hope. If something doesn’t work the first time – keep trying things until you find a what helps you relax and fall asleep more easily.