If you want to sleep more and improve the quality of your sleep, getting ready for bed at the same time each night can make it much easier for you to implement this intention. While not following a specific program, carving out relaxing moments and having rituals that allow you to unplug can help the brain and body to reconcile sleep.
Steps
Method 1 of 3: Follow an Evening Routine
Step 1. Start getting ready for bed around the same time every night
Establishing a daily routine can help your brain prepare for sleep. Try to choose a time to stick to even on weekends and holidays, but still allow you to sleep for the right amount of hours. Follow these guidelines whenever you can, because even people who think they are fine despite a few hours of sleep often show signs of sleep deprivation:
- Toddlers: 9-10 hours, plus 2-3 hour naps.
- Children and adolescents: 9-11 hours.
- Adults: 7-8 hours.
Step 2. Prepare for the next day
Organize everything you need to go to school or work the next day. If necessary, set the alarm for the right time.
Step 3. Turn off the lights one hour before going to bed
If possible, turn them down, or turn off the main ones and turn on some lamps instead. Try to avoid brightly lit areas, as this can prevent the brain from producing sleep hormones.
Exposure to strong, natural light early in the day is excellent for regulating the biological clock, and can promote better quality sleep. Avoid bright lights just a couple of hours before bed
Step 4. Take care of your personal hygiene
Brush your teeth and face, follow a personal hygiene routine that you find adequate or relaxing before bed. Remove your make-up well and apply skin care products to avoid acne. Remember to allow for extra time each night if you plan on doing more body care, such as taking a bath or brushing your hair.
A warm bath can help you fall asleep, as your body suddenly cools down when you get out of the tub. Showering is usually less effective, and may even make you feel more awake
Step 5. Take medication and apply the right skin care products (optional)
If you take medication in the evening, remember to do it at the same time every day. If you apply a toner and / or moisturizer to prevent skin dryness, you may decide to do it before bed.
Step 6. Create a ritual to follow every night before going to bed
To relax and stick to your schedule, do a short, relaxing activity before falling asleep. Drink a glass of milk, read a relaxing book, practice meditation, or do gentle stretching exercises.
Avoid activities that involve using a screen, especially on the internet. They may prevent you from falling asleep right away
Step 7. Make yourself comfortable
If you usually have trouble falling asleep, you may need a better surface or pillow to rest. It may also be that your bedroom environment is uncomfortable. If necessary, open a window slightly to keep the room temperature relatively cool. If you are too cold, put on a pair of socks or add another blanket.
Method 2 of 3: Helping a Child Fall Asleep
Step 1. Set a time to go to bed
Explain to your child what it means to go to sleep, perhaps telling him that at a certain time you have to turn off the lights and rest. The conversation should be fairly short. If the child tries to argue, don't insist. Arguing or arguing about it for a long time may make him less likely to accept your terms.
It may be easier to set a time that is already natural for your child, and then gradually advance it in intervals of 15 minutes at a time, until the child gets used to the time you have in mind
Step 2. Prepare a snack for your child
Children usually feel hungry more frequently than adults. A small fruit or a couple of wheat cookies might make him feel full, but not too full, before bed.
Step 3. Create a routine
Help the child put on his pajamas, brush his teeth and go to the bathroom. If they keep asking you about other bedtime rituals, like drinking a glass of water or reading a story, incorporate them into your daily routines. Try not to get him out of bed to perform these actions. Once a routine has been established, it may calm the baby down, so he will fall asleep faster.
Step 4. Create a comfortable environment
After tucking him in, ask your child if the room temperature is okay. Offer him an item that gives him security, such as his favorite blanket or stuffed toy.
Step 5. Respond calmly and concisely to bedtime anxiety
If a baby screams or cries after being put to bed, remind him that he needs to rest. Whenever you think it's appropriate, go see how she is, but visits should last less than a minute and be uninspiring. Their function is to remind the baby that you are still there, but not distract him enough to prevent him from falling asleep.
If the baby sneaks out of bed, take him back calmly
Step 6. When your child needs to sleep, keep the house quiet
As the baby prepares for bed, the atmosphere should be relaxed and peaceful, even if the other family members are still awake. Avoid making noise and turning on annoying lights in neighboring rooms while the baby is falling asleep.
Step 7. Reward your child in the morning
Remind him that he did well the night before and reward him with a compliment or a small prize. Don't pester him by pointing out his mistakes or bad behavior, as this could create additional anxiety and stress about bedtime.
Consider creating a rewards system for your child. For example, hang a chalkboard in his room and give him some sticky stars: every night he can stick one up, as long as he has behaved well. When he has reached a certain threshold, you will reward him
Method 3 of 3: Avoiding Insomnia
Step 1. Have the last meal of the day at least 3 hours before bedtime
Going to bed feeling full as an egg can prevent you from getting to sleep. If you are hungry, have a snack instead of another full meal. Try a piece of fruit, toast, or half a portion of pasta or rice.
Step 2. Don't consume caffeine in the afternoon or evening
People who are particularly sensitive to this substance may suffer from insomnia due to a cup of coffee or a carbonated drink consumed up to 6 hours before going to bed. You can sip these drinks in the early afternoon or in the morning, and the same goes for tea (black, green or white), energy drinks and chocolate.
If you consume caffeine every day, you may be addicted to it. If so, start shifting your drug intake to the early hours of the day gradually to avoid headaches and other withdrawal symptoms
Step 3. Avoid smoking and alcohol
Both nicotine and alcohol can interfere with sleep patterns, making it harder to get a good night's sleep. The feeling of relaxation felt by people who smoke or drink does not translate into a quiet night, and may cause intermittent sleep or fatigue the next morning.
Chewing tobacco or using patches that help quit smoking causes the same problem, precisely because these products also contain nicotine
Step 4. Minimize computer and television use before bedtime
According to some studies, using the internet can be particularly challenging. Any activity done in front of a screen before going to bed has the potential to alter the biological clock due to exposure to light and stimulation. If you decide to keep your TV or PC in the bedroom, you may want to dim the screen or prefer less thrilling activities.
Advice
- At night, if background noises are bothering you, use earplugs.
- If you often worry that you won't remember something the next morning or come up with ideas you want to jot down, keep a notepad by your bed.
- Before setting your alarm, calculate the time you need to get ready and get to school so you'll be on time.
- Don't get worried - this can cause you stress and prevent you from sleeping.
