Creating a Wellness-Based Bedtime Routine
According to the CDC, getting enough sleep at night is super hard for most people. If you do not wish to belong in that group of people try including a bedtime routine. What Is a Bedtime Routine? A bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before you go to bed. It is not always the same for everyone. Each of us has to figure out our own set of activities that help us calm down and declutter our mind to a good night’s sleep.
Scientists say if you follow the same activity or behavior for a period of 3 weeks it becomes a habit. According to the Sleep foundation, like any other routine, bedtime routines establish habits that help our brains recognize when it’s time to sleep. By performing the same activities in the same order every night, your brain comes to see those activities as a precursor to sleep.
Here are the 6 best practices to include in an ideal bedtime routine. Remember this can be followed and altered as per your interest and needs.
Prep Your Bedroom - Clean sheets and fluffed pillows can make bed seem more inviting, and a comfortable bed can help you get better sleep. Also, put things away and remove clutter. Enjoy your favorite scent with an aromatherapy diffuser. Remember to dim the lights and use black-out curtain if needed.
Take a Warm Bath - Consider taking a warm bath about an hour before you go to sleep. A warm bath or shower dilates your blood vessels to promote rapid body heat loss once you step out of the bathroom. If you find yourself in need of some extra relaxation, you can also try adding some lavender oil to the water.
Moisturize your skin - Moisturizing Reduces Skin Problems – Moisturizing everyday can reduce the chance of developing extreme dryness or oiliness. Keeping your skin well nourished can make you feel confident. Night is an essential time to renew your mind—and your skin. Adding a lotion before bed creates softer, more hydrated, and better-looking skin the next day.
Have a bedtime tea - Non-caffeinated herbal teas, especially ones with chamomile, turmeric, lavender etc. can help give you a soothing sleep. Even a glass of warm water at bedtime can help soothe your mind and body at bedtime.
Leave the electronics and practice journaling -If the idea of journaling overwhelms you, consider starting with a simple to-do list. Or you can always write down the favorite quotes from a book you read. Writing down the things that stress you out can help you visualize them leaving your mind and reinforce your sense of relief.
Decide on a set bedtime - Always have set time for sleep and waking up. The importance of bedtime routines stems back as far as childhood. All on its own, a consistent bedtime routine has shown to relieve cranky infants, kids, and newbie mothers ,sleep well and wake up fresh.
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A good bedtime routine sets you up to feel good and function well tomorrow. It’s also about more than winding down before you go to bed. There are other things you can include in this routine like listening to music, reading a book, meditation, light stretching out and yoga etc. It is not about what you include in your routing but about how consistently you follow it to make it a habit.
