Sleep Routines: How They Help You Fall Asleep

If the term “Sleep Routines” causes you to want to run, stay with me for a minute. The word “routine” may be repelling and it grates me too. That said, creating a set group of things you do before you go to bed is one of the best things you can do to improve the quality of your sleep. So call it what you want…a ritual, recipe, habit, pattern, and let’s understand why a sleep routine is important. 

Imagine parking your car in a garage while going 70 mph. That’s what you're trying to do if you go-go-go all day and then jump into bed scrolling on your phone hoping that will relax you into sleep. Your brain and body need to slow down and get ready to sleep. 

One issue I hear often is “I get a burst of energy before bedtime so I take advantage of it and then end up going to sleep way later than I intended”. And it’s legit! Our bodies do experience an increase in energy about an hour before our natural sleep time. The key is to let it pass. Starting a project or doing something interesting will get dopamine flowing, which makes it harder for you to fall asleep. If you need to move, try doing a boring task that lets you move but isn’t interesting enough to keep you moving.

Sleep Routine = Transition From Active Time to Sleep Time

Creating a wind-down to sleep routine is one of the best things you can do to improve the quality of your sleep, especially if you have trouble falling asleep. Here are some general guidelines or suggestions to try out and see what combination works for you:

• Start 30-45 minutes before you want to be asleep. 
• Do some health-related essentials like brushing your teeth, washing your face, etc. Then focus on relaxing. 
• Read a book. If it’s an interesting book that you may not want to put down, make a plan with yourself for how many chapters to read, and then stick to that plan. Or find another book that’s just the right amount of interesting (you want to read it but know you can put it down easily).
• Write down any to-dos or thoughts that may keep you awake. Writing them down relieves your brain of having to remember them when it should be sleeping.
• Take a warm bath/shower
• Drink camomile tea
• Avoid alcohol
• Keep overhead lights to a minimum after the sun goes down. Avoid bright lights completely. This includes your phone or tablet.
• Plug your devices away from where you sleep. This one is hard for most of us. If you truly can’t have the phone somewhere else, create some strong rules for using it. Using it to help you fall asleep won’t work if you’re looking at it since the blue light tells your brain to wake up. Invest in orange-tinted glasses which will block out that blue light. 

Pick 1 or 2 of these tips to try out and see if you notice your brain and body slowing down and getting ready to fall asleep.

Want some more tips on getting better sleep? Check out my "10 Habits for Superior Sleep"!