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Sleep well: have a good routine before bed

As seen in a previous post, sleep is essential for our overall well-being and plays a vital role in maintaining our physical and mental health. However, many of us struggle to achieve a good night's sleep due to stress, anxiety, or poor sleep habits. Fortunately, by establishing a calming bedtime routine, we can effectively prepare our minds and bodies for a deep, restorative sleep. Here is a bit of the science behind sleep and a few scientifically-backed ideas for creating a bedtime routine that promotes relaxation and improves the quality of your sleep. I’ve tested them myself, and will highlight what worked best for me:

  1. Understand Your Circadian Rhythm: Our bodies are regulated by an internal clock known as the circadian rhythm. This natural cycle determines when we feel awake and alert, and when we feel tired. To align your bedtime routine with your circadian rhythm, establish a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends (yes, sleep over during week-ends does not promote good sleep during the week). This helps regulate your body's internal clock and promotes better sleep quality.
  2. Create a Soothing Environment: Transform your bedroom into a sleep-friendly sanctuary by optimizing your sleep environment. Ensure that your room is cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if necessary. Consider removing electronic devices that emit blue light, such as smartphones and tablets, as blue light can suppress the production of melatonin, a hormone that helps regulate sleep.



  1. Practice Relaxation Techniques: Engaging in relaxation techniques before bed can help calm your mind and signal to your body that it's time to unwind. Try incorporating these techniques into your bedtime routine:

a. Deep Breathing: Take slow, deep breaths, focusing on each inhale and exhale. Deep breathing activates the body's relaxation response and can help reduce anxiety and stress.

b. Progressive Muscle Relaxation: Start from your toes and work your way up, tensing and then relaxing each muscle group. This technique helps release physical tension, promoting relaxation throughout the body.

c. Mindfulness Meditation: Set aside a few minutes to practice mindfulness meditation. Pay attention to your breath, thoughts, and bodily sensations without judgment. Regular mindfulness practice has been shown to improve sleep quality and reduce insomnia symptoms.

  1. Disconnect from Electronics: The blue light emitted by electronic devices can disrupt our sleep patterns by suppressing melatonin production. Limit your exposure to electronic screens, including smartphones, tablets, and televisions, at least one hour before bed. Instead, engage in activities that promote relaxation, such as reading a book, taking a warm bath, or listening to soothing music.
  2. Limit Stimulants: Consuming stimulants such as caffeine and nicotine close to bedtime can interfere with your ability to fall asleep. Avoid consuming caffeinated beverages like coffee, tea, or soda in the late afternoon or evening. Additionally, reduce your nicotine intake, as nicotine acts as a stimulant and can disrupt sleep patterns.
  3. Establish a Bedtime Routine: Create a consistent pre-sleep routine to signal to your body that it's time to wind down. Engage in activities that promote relaxation and prepare you for sleep. This could include reading a book, practicing gentle yoga or stretching, journaling your thoughts, or drinking a cup of herbal tea. Find activities that work for you and establish a routine that you can follow consistently.

By adopting a bedtime routine as simple or complex as you wish, you can create a peaceful transition from wakefulness to sleep, allowing your mind and body to relax and prepare for a restful night. Remember, it may take time to adjust to a new routine, so be patient and persistent. Prioritize sleep and make it a priority to develop healthy sleep habits that contribute to your overall well-being. Sleep well, and may your nights be filled with blissful rest!

 

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