If you often find yourself lying in bed, scrolling through social media in the dark, and struggling to fall asleep, you’re not alone. Many adults experience difficulty with falling and staying asleep for various reasons, such as stress, caffeine intake, and sleep disorders. Sleep psychologist Jade Wu explains that sleep is not an instant switch but a gradual process. Therefore, it is important to prepare your body for sleep with a bedtime routine that signals relaxation. Establishing a consistent routine is key, regardless of the specific activities or duration of your wind-down time. Here is a guide to help you create your own bedtime routine based on expert recommendations:
Two to three hours before bed:
– Avoid heavy meals, alcohol, smoking, spicy foods, and foods high in sugar within this time frame.
– Limit your caffeine intake and stop consuming it at least eight hours before bedtime.
– If you get hungry before bed, opt for a light snack.
One hour before bed:
– Dim the lights in your house and bedroom. Consider using blackout curtains or an eye mask.
– Adjust the temperature to make the environment cooler, as it promotes the rise of melatonin levels.
– Power off or put your electronic devices on “Do Not Disturb” mode to minimize distractions.
– Dedicate a page or folder on your phone’s home screen for apps you only use at night.
– Taking a warm bath or shower can help lower your body temperature and induce sleepiness.
– Consider a foot bath as a soothing part of your routine.
15-30 minutes before bed:
– Use a white noise machine or app to mask any disruptive sounds.
– Consume a small snack that combines protein and carbohydrates.
– Enjoy a decaf cup of tea, but avoid teas that claim to promote drowsiness as their effectiveness is often limited.
– Engage in calming activities such as stretching, meditation, reading, listening to a relaxing podcast or music, crocheting, or following a skincare routine.
– Reduce stimulating or goal-oriented activities that can delay sleep, such as working or intense gaming.
– Journaling for a few minutes can help alleviate lingering stress.
– If you choose to use electronics, keep the brightness and volume low, and limit your usage to 10-20 minutes.
Remember that you don’t have to perform your nighttime routine in bed. If you start to feel sleepy while engaged in a calming activity outside of your bedroom, you don’t need to force yourself to relocate immediately. Instead, move to another room and return to bed only when you’re ready to sleep.
It’s important to be flexible with your bedtime routine and not to stress if it doesn’t go exactly as planned. Adapt the routine to fit your circumstances, preferences, and available time. Focus on what brings you joy and relaxation. Treat your routine as a gift to yourself, providing you with a few minutes at the end of each day to unwind without obligations or responsibilities.
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