In recent months, it is fair to say most people’s regular sleep routines were off. The new way of life was working from home. There were many canceled activities and new school schedules, so were the changes in nighttime routines. To change your unhealthy sleep routine from sleeping late, waking up late, napping during the day to a healthier one. As you go back to work, it is vital to try the 5 tips below to get the rest you deserve at night through a healthy sleep routine.
1. Curate your sleep environment
In what ways do you use your bedroom? If it is a place to binge-watch movies, snack, and have a sleepover with everyone, this is a bad sleep environment. As you plan to get to a healthy sleep routine, you need to create your bedroom as a place to sleep and an environment that promotes good sleep with no other association. Therefore, the space should be quiet and dark with comfortable beddings. If you need new ones, you can check helpful Brooklyn bedding reviews online to ensure you have the right and comfortable ones. Also, if you sleep better with a weighted blanket, go for it.
2. Set your bedtime
To set your bedtime, you need to consider the sleep cycles. Thus, you can determine the ideal bedtime with this in mind. For instance, the average sleep cycle is ninety minutes long, and the total number of cycles is 5 to feel fully rested. So to sleep through all five sleep cycles, you need to sleep 450 minutes. Dividing that with 60 minutes gives your seven and a half hours every night as the best amount of hours to sleep. So, to set your bedtime, count back from your desired wake-up time to know what time you should sleep. In this way, you are sure to sleep enough and wake up rested.
3. Take gradual steps
Once you choose your goal bedtime, work towards it gradually. To do this, move the time you lie down just 10 minutes early each day to make the transition smoother. If you still find it challenging to fall asleep early, do not lie awake in your bed worrying about how you will feel when your alarm goes off. Yet, you have not had enough sleep. If you are in bed for 20 minutes and not asleep yet, get out of bed, do a relaxing activity, or read a book. When you feel sleepy, go to bed. Also, this stimulus control is best for those struggling with insomnia.
4. Be realistic when setting expectations
The process of following through can be hard if you are too attached or worried about falling asleep. Elevated anxiety and stress levels will work against you in achieving better sleep, thus, do not be too attached to a specific time frame. As you work towards getting back on a regular bedtime routine, your set expectations should be realistic. In this way, you approach the transition better to be successful. Remember, the goal is to be in a sleep routine that will give you quality rest and follow it religiously.
5. Rest your mind
Before the body rests, you should rest your mind first. As part of your routine, take the time to relax and alleviate the racing thoughts that cause you to have sleepless nights. At least an hour to bed, start winding down your mind in preparation to sleep. To begin with, turn off your devices to stay off from any stressful media. Avoiding any work stuff from your computer, emails, and stressful conversations will only make it hard to fall asleep. Choose more relaxing activities during your sleep routine, such as listening to calming music, reading, or listening to a soothing podcast.
To conclude, when it is time to fix your poor sleep routine, the above tips will be helpful. Notably, if you have children, you need to train them first to have a sleep routine, for you cannot sleep earlier and leave them up. It is possible to have a successful sleep routine, and you will enjoy the many benefits that come with it.