Why Bedtime Routines Enhance Your Health
Take a guess at how many people are sleep deprived. It's not one in 10, or even one in five. It's one in every three Americans, according to the NIH.
There's a lot you can do to improve your sleep, but perhaps one of the biggest parts is bedtime routines. Failing to correctly wind down at the end of the day could very well be the reason your sleep is so poor to begin with. What sleep hygiene practices are you missing that could improve your sleep quality?
Turns out, healthy sleep habits are often simple and easy to implement. Let's examine ways to improve your nighttime wellness in Manitowoc, WI.
No Before-Bed Screen Time
There's no shame in admitting you use your phone or watch TV in bed. Depending on which source you look at, over 90% of Americans include screens in their bedtime routines. Sadly, the evidence is very clear here: screen time before bed reduces sleep quality.
It's all about the light emitted by your screen. Screens produce blue light that tends to keep you awake. It's the same reason why you might struggle to sleep after an exciting senior event under bluish artificial lights.
At the same time, screens are where people do everything these days. Whether it's checking email, communicating with family, or watching TV, most people use their phones. So, instead of going cold turkey, try to stop screen usage about two hours before bed.
Habits to Replace Screen Time with
Cutting screen time often seems to leave you twiddling your thumbs with nothing to do. So here are some suggestions for screen time replacements:
- Read a book
- Listen to music or a podcast
- Meditate
- Study a new language
- Call a friend
When you think about it, there are a ton of things that can be pushed to the end of your daily schedule. Things that don't require a screen, that rest your eyes. Anything like that is perfect to end the day with.
Bedtime Routines Require Consistency
We humans are pattern-driven machines. We love consistency and order, and our bodies expect us to do things at similar times every day.
Everyone talks about their "body clock," but the scientific name for this is circadian rhythm. Over time, your body develops a routine for when it wants to sleep and when it wants to be awake. The importance of sleep at the same time every day is immense.
Long story short, it is vital that you wake up at the same time every day and go to sleep at the same time in your Manitowoc living community. Having disparate wake-up and sleep times confuses your circadian rhythm. As a result, you may feel especially tired and irritable, with brain fog and low energy.
Habits to Improve Circadian Rhythm
The most obvious solution is to simply set an alarm for the same time every morning. At night, make sure to be in bed ahead of your bedtime so your body can get tired enough to sleep.
Establishing a circadian rhythm requires a bit of discipline and planning. Here are some ways to improve it:
- Avoid sleeping in on weekends
- Avoid planning things near bedtime
- Avoid eating large meals right before bedtime
- Give yourself a time buffer for events
- Establish firm boundaries for your bedtime
It may take some adjustment to have consistent bedtimes, especially if you never had them before. You may have to establish boundaries with people to prevent going to bed late.
Establish a Comfy Wind-Down Routine
Just as important as putting your screen aside and sleeping at the same time each night is having a wind-down routine. Winding down means creating relaxing routines that prepare you for sleep.
You've probably noticed how your sleep isn't very restful after a long night drinking, or directly after a loud sports match. Things like these wind your body up. They trick your subconscious into thinking you need to be awake, active, and perceptive.
Winding down means tricking your subconscious into doing the opposite. Giving the impression that it's safe to relax, to let go, and to eventually drift off.
Tips for a Successful Wind-Down Routine
Everyone will have a different wind-down routine. However, the general intent behind winding down is the same. Here are some things you can try when winding down:
- Drinking hot chamomile tea
- Reading a book
- Setting the temperature low
- Listening to relaxing music
- Enjoying a podcast
- Having a relaxing phone call
- Meditating
Really, you can do just about anything you want, provided it's easy-going and relaxing. Avoid loud music, using your phone, or anything else that would keep you awake before bed.
Reduce Caffeine Intake
Nothing is better than a hot cup of coffee in the morning. It makes you feel awake, alert, and focused to start the day. Logically, that means it's usually the worst thing to finish your day with.
Studies have demonstrated that caffeine intake close to bedtime reduces how long and how well you sleep. Generally speaking, you should avoid caffeine approximately 10 hours before your bedtime. That's approximately how long it takes for the caffeine to leave your system.
Tips for Using Caffeine
Now, far be it from us to tell you not to enjoy your beloved coffee or tea. However, here are some tips to keep it from interrupting your sleeping habits:
- Avoid strong coffee at lunchtime
- Only drink herbal tea before bed
- Avoid energy drinks after lunchtime
Basically, do the majority of your caffeine consumption during the morning hours. For most people, it's best to stop using caffeine around lunchtime. If you're the sort of person who goes to bed early, then adjust accordingly.
Learn More about Lakehouse Manitowoc
Bedtime routines are critical to getting the most out of your nighttime hours. Bedtime routine tips include having a proper wind-down before bed and being consistent with your sleep schedule. Changes to your diet, such as limiting caffeine intake, could also help you sleep better.
Lakehouse Manitowoc in Wisconsin is a senior's home away from home. Testimonials give us high praise for making seniors feel welcome and happy in the community. Come schedule a tour of our community for yourself today.