When it comes to sleep, we adults are not great at getting enough of it. As parents, we work hard to ensure that our little ones get the right amount of comfortable sleep by working routines into their lives from an early age. So, why not do the same self-care for ourselves?
Creating a bedtime routine is one of the best things you can do for yourself as an adult. During these challenging times, taking the time to slow down and focus on relaxing is more important than ever before.
Here are some ideas as to how to create a bedtime routine that will help you fall into a restful sleep, effortlessly.
- Go to bed around the same time every night
Set yourself a “bedtime, wind down” reminder on your phone to signal that it’s time to stop what you’re doing and to start the transition to bed.
- Create a bedtime playlist
Certain songs can help to bring you into a state of relaxation. Classical music, in particular, has been known to aid sleep.
- Have everything you need ready and in a certain place
When it’s time to start getting ready for bed, have everything you need in a place you can find them with no issues. This could be keeping your pajamas under your pillow, night-time braces in the bathroom next to your toothbrush, having a place to put your phone at night, and a glass of water by the bed on a nightstand.
- Take a warm shower
Take a warm shower or bath a couple of hours before bed. Doing so will help to lower the body’s temperature which will encourage healthy sleep.
Evening showers or baths allow you to take your time and bring you into a state of relaxation while washing off the day.
- Write off the day- create a to-do list
By creating a to-do list, you prevent your mind from worrying about tomorrow’s tasks. Writing things down at bedtime helps you to organize your responsibilities and gets you ready with an order for your day.
Journaling about the events of the day and your thoughts and feelings about them will help you to clear your mind to make way for a more relaxing sleep.
- Have a warm drink
Drinking your favorite warm beverage can help to get you in a better position for bedtime. Tea blends such as chamomile tea have been used for hundreds of years to help people sleep. In the same way that a cup of warm milk helps young children sleep- a chamomile blend tea helps to relax us as adults.
- Do some light exercise
Gentle exercise involving stretches designed for relaxation can help to prepare your body and mind for bed.
Yoga is a great example of the type of exercise to help to aid sleep. It helps to push stress out of the lower back, shoulders, and hamstrings. You can practice yoga while listening to bedtime music, focusing on breathing and calming yourself down for sleeping.
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