A good sleep routine is important for physical and emotional well-being. Sleeping little or badly can lead to tiredness during the day and increase feelings of stress or anxiety. Fortunately, there are several ways to program an optimal routine.
Steps
Part 1 of 3: Developing a Program
Step 1. Go to sleep and wake up at the same time every day
Consistency is the crucial aspect of setting up a good sleep routine; you need to set up a regular schedule and commit to getting up at roughly the same time every morning.
- The circadian rhythm needs some predictability; adapts to the habit of going to bed and waking up at regular times. After a week where, for example, you've always gone to bed at 11pm and always got up at 8am, your body starts to feel tired when it's time to go to bed and you will feel more rested in the morning.
- Try to stick to this routine even on weekends; on Saturdays and Sundays, try not to sleep more than a couple of hours after the usual wake-up time.
Step 2. Develop the programming gradually
If you're not sticking to a constant routine right now, you need to create one. Don't go from going to bed at 2am to wanting to go to bed on time at 10pm; this technique would not work and you would simply find yourself tossing and turning in bed every night.
Slowly make small changes. For example, if you typically fall asleep at 1:00 am and want to go to sleep at 11:00 pm instead, gradually change the time; go to bed at 00:45 for the first three nights, then go to bed at 00:20. Change the time in 10-20 minute intervals until you reach the desired time
Step 3. Use the light to your advantage
It can help you wake up or fall asleep; try to expose yourself to daylight in the morning and dim the house lighting as bedtime approaches.
- The body has an internal sleep / wake clock that responds to light; it is "programmed" to make you feel energetic and active when there is light, preferably natural. As soon as you get up in the morning, open the curtains and let the sun's rays in. If you don't have access to natural light, or get up before the sun comes up, turn on the lamps in your house or add a short morning walk around the block to your morning routine.
- Too much light during the night sends the signal to the brain to remain alert. Reduce or turn off the lights in the house when bedtime approaches. You must also avoid electronic devices such as tablets, computers and smartphones; the light from these devices stimulates the brain and leaves you much more awake when it's time to go to bed.
- If you can't stay away from your cell phone or computer, you can download an application that allows you to change the type of light your device emits and set a softer one, which makes it less likely that you will interrupt your sleep.
Step 4. Do not use the "snooze" system of the alarm clock
You must avoid pressing this button in the morning if you want to improve your sleep quality, which in turn helps you establish a routine.
- The 7 or 9 minutes you sleep between alarms are not of good quality; if you press the snooze button several times, you will eventually feel more tired than simply getting up at the first alarm sound, as it takes a lot of energy to quickly get in and out of a deep sleep.
- Instead of setting the alarm early to be able to bask a few more minutes using the snooze function, set it to the right time when you want to get up; you will feel much more rested without extra sleep, although the first few days can be a bit difficult.
Step 5. Eat light before bed
Often, hunger pangs can prevent you from falling asleep quickly; however, a heavy meal before bed can keep you awake, due to the discomfort or potential energy spike it triggers. Limit yourself to a light, healthy snack half an hour before bed.
- Opt for vegetables and foods rich in healthy carbohydrates, in addition to proteins; avoid industrially processed foods, sugars, or refined carbohydrates just before bed.
- Spread soft cheese and avocado on a slice of turkey to roll, making a small roll without bread. A smoothie of spinach, frozen cherries, and unsweetened fruit juice can be satisfying before bed. Simple crackers with cheese or whole grains can make a healthy evening snack.
Part 2 of 3: Setting Up the Bedroom
Step 1. Choose the appropriate pillow, mattress and sheets
If the bed or linen is uncomfortable, it can aggravate the difficulty in falling asleep.
- A good quality mattress lasts 9 or 10 years; if yours is older, you should get a new one. Choose one that is comfortable for you, which is neither too stiff nor too soft to support your back; if you wake up with back pain, you need to get a new one.
- Check that the pillow does not contain allergenic substances or materials; several models on the market are made with products that some people are allergic to. Read the description of the material it is made of, before buying one, to make sure that there are no substances that disturb your body.
- When choosing sheets, remember that pure cotton is the best material to help you create a sleep routine; this fabric promotes air circulation and allows perspiration, so you don't find yourself too hot during the night. If it is summer, you should remove the duvet from the bed and store it until the weather returns cold.
Step 2. Choose cool colors
The color scheme in the room can affect the sleep cycle. You should opt for cooler colors like blue, brown and gray instead of the other warmer shades like red and orange. In fact, warmer colors increase heart rate, blood pressure, and body temperature; the colder ones tend to calm and promote relaxation, which induces sleep.
Step 3. Do not carpet the room
This floor covering is not ideal in the bedroom, due to the synthetic fibers present in many carpets on the market. Unfortunately, if you live for rent or have to stick to a certain budget, you can't afford to replace carpet with parquet. If this is your case, get some natural fiber rugs and distribute them throughout the bedroom; this should allow you to sleep better at night.
Step 4. Keep only dim lights in the room
As mentioned above, lighting has a significant impact on the sleep / wake cycle; try to limit the presence of too bright lamps in the room.
- Keep only those dim ones and don't turn on fluorescent lights if you have any in the room.
- Also avoid keeping the TV in the room. Also, do not use your computer or other electronic devices when you are in bed; you should turn them off at least half an hour before bedtime.
Part 3 of 3: Getting ready to go to sleep
Step 1. Consume caffeine only in the early hours of the day
While you don't have to completely eliminate coffee to improve sleep planning, still be aware of when and how much caffeine you take.
- A moderate caffeine intake, which is equivalent to about three 250ml cups of American coffee per day, is unrelated to any health problems; however, drinking a moderate amount in the afternoon or evening does affect the quality of rest. Since it is a stimulant, it increases the alert threshold and also triggers a certain state of anxiety, leading to easily developing insomnia problems.
- Try to consume caffeine only in the early hours of the day and do not drink any other caffeine-containing drinks after 2pm. Although the main caffeinated product is coffee, keep in mind that some types of teas and sodas may also contain this substance.
Step 2. Manage your moments of physical activity according to your sleep hours
Regular exercise offers excellent benefits for creating an adequate rest routine; however, if you train too late in the evening, it can become difficult to doze off.
- Try to do intense aerobic physical activity, such as running, 3 or 4 times a week. this helps improve overall health and promotes a regular circadian rhythm. However, avoid exercising too vigorously in the last 2 or 3 hours before going to bed.
- While exercise can help you relax after a long day, try to do moderate physical activity, such as a walk around the neighborhood, just before bed.
Step 3. Set up a routine to relax before you go to bed
Creating a "bedtime ritual" can signal the body that it is time to calm down and rest. Choose a relaxing and not too demanding activity to do just before bed.
- Many people enjoy decaf tea, as it has calming effects; try chamomile tea or some relaxing herbal tea that you find on sale in supermarkets.
- Reading is another great activity to calm the mind and prepare for sleep. However, pay attention to what you read; if it is a topic that makes you anxious, it becomes more difficult to fall asleep.
- Watching television can interfere with sleep due to the lights emitted by the device; however, if a program is on to help you relax, you can watch it for a while. Choose undemanding entertainment shows rather than news or drama; you don't have to watch anything that fidgets and interferes with sleep.
Step 4. Manage your stress
Stress and anxiety can often create imbalances in the sleep cycle; if this is the case for you, find techniques to manage emotional pressure more effectively during the day and to adjust your sleep schedule accordingly.
- Practicing meditation just before bed is a perfect way to clear your mind. You can find several meditation guides online, in books and in wikiHow articles; there are also several smartphone applications that help in this practice. You can purchase a meditation book online, at a bookstore, or borrow one from the library.
- Keeping a journal can help you overcome thoughts that alter your stillness. Write down your worries half an hour before bed and then put your journal aside. Writing can help get negative thoughts out of your mind so they don't bother you when you try to doze off.
- If you have a constant problem with depression or anxiety, you should seriously consider seeing a psychologist or therapist; you can find a professional by searching online, by contacting the local health authority or by asking your doctor to recommend a qualified one. If you are a student, be aware that educational institutions sometimes provide a counselor or psychologist.
Advice
- Lie down and close your eyes; even if you can't sleep, you can at least rest.
- Imagine a big pink eraser slowly clearing the body and mind, count sheep or pretend to be Alice in Wonderland falling into a hole.
- Listen to relaxing music. Soothing songs or even self-hypnosis recordings can calm your thoughts, effectively removing stress and allowing you to "fall" into a good, restful sleep.
- If you live with other roommates, family members, or your partner, explain to them that you are trying to set up a sleep routine. Ask them to help you and not distract you with loud music or chatting loudly when trying to sleep.
- Reading for a few minutes before going to bed can help slow down the pace of your brain waves, in turn causing your body to go into a sleep preparation phase and making you fall asleep more easily.
- There are some over-the-counter products available at the pharmacy that help you fall asleep; if it is very difficult for you to be able to sleep, ask your doctor what may be useful for your specific case. Never take any new medications without consulting your doctor first.
