Perfect Your Nighttime Routine

Establishing a personal bedtime routine can be one of the first steps to more enjoyable sleep. Bedtime routines are avenues that allow your mind and body time to relax before bed.

The beauty of a personal bedtime routine is that it is explicitly catered to you. Your routine should involve activities that help you unwind after a long, stressful day and even prepare you for the next day ahead.

If you suffer from sleep anxiety or struggle to fall asleep due to countless stresses or thoughts running through your mind, a bedtime routine just might be the thing you need.  By following a bedtime routine, you can keep your mind focused on other activities which encourage you to relax.

Humans are creatures of habit, and when we can perform a consistent routine each night, our brain and body eventually learns that bedtime comes when we finish those activities.

The path to finding the perfect bedtime routine is different for everyone. First, you need to find relaxing activities that allow you the opportunity to unwind.

Here are a few ideas for creating your perfect bedtime routine:

1.    Create a schedule.

Go to sleep and wake up at the same time every day. It is essential to stay on top of your body's internal clock to achieve the best sleep quality.

2.    Start an evening ritual.

Find a relaxing activity that can you can practice each night, and that will help you unwind. For example, try reading a book, doing light yoga, taking a bath, folding laundry, etc.

3.    Lower the lights and thermostat.

As you begin winding down, try turning down the lights and your thermostat to 66-70 degrees Fahrenheit. Your surroundings can play a significant role in getting quality sleep.

4.    Prepare for tomorrow.

Do simple tasks that will prepare you for the next day. Whether that means making your lunch, laying out your clothes, or packing your work or school bag, your future self with thank you in the morning.

5.    Journal or write a to-do list.

If you just can't seem to unwind your thoughts as bedtime is approaching, try writing them out. Journaling helps you process the day's events. 

6.    Turn on essential oils.

Practicing aromatherapy helps with stress and relaxation. Try essential oils such as lavender or cedar to help you unwind and fall asleep.

7.    Turn off electronics

Turn your electronics off 30-60 minutes before bed. Your TV and phone emit blue light, which tricks your mind into thinking it's daylight, making it harder to fall asleep.

Is practicing a bedtime routine still not fixing the problem? Contact us!

At FusionSleep®, we have dedicated our entire medical practice to helping patients get their lives back through healthy sleep. We offer various sleep solutions, along with in-lab and at-home sleep testing options and virtual appointments on our established telemedicine platform.  Contact us today on our website or by calling 678.990.3962.