bedtime routine for adults

Effective Bedtime Routine: 8 Tips To Help You Wake Up Refresed Every Day

Your bedtime routine the night before is the secret ingredient to a productive next day. As someone working in the healthcare industry, I have to work at all hours, making it difficult to get enough rest. And I thereby know the importance of a good bedtime routine for adults. Surprisingly, according to research, about 65% of Americans feel that they haven’t had enough rest even after getting 8 hours of sleep. Knowing how big of a problem it can be, people try to follow home remedies, over the counter medications, melatonin and even new bedsheets, and apparently, none of them work for too long.

And then, after multiple discussions with my colleagues, I cracked the code to an ideal day, it lies in the night before. It’s always the bedtime routine (barring any exceptions) that sets an individual in the correct tone for the next day. Also, interestingly, people losing one hour of sleep may need at least 4 days to recover from it. So, let’s try avoiding that.

Bedtime Routine For Adults Decoded (to help you sleep like a baby)

Here are eight things that help us wake up refreshed every day.

bedtime routine for adults

1. Minimize light in the room

Darkness can help you relax and stimulate the production of melatonin, which is a hormone that regulates our sleep-wake cycle. To create a dark environment, you can use blackout curtains or shades, or wear a comfortable eye mask. It’s also important to turn off or dim any devices that emit light, as this can interfere with your sleep.

2. Decrease the temperature for a great bedtime routine

Sleep and body temperature are closely related. When we sleep, our body temperature drops naturally, and a cooler room can help maintain a consistent body temperature, which allows us to sleep better and longer. However, it is not a good idea to sleep in an environment that is too hot or too cold, as extreme temperatures can disrupt our sleep. Sweating or shivering are not pleasant sensations that promote relaxation and comfort.

 3. Avoid eating close to bedtime

It is generally not recommended to go to sleep immediately after having a heavy meal as it can cause indigestion and acid reflux. As a result, my colleagues and I prefer to eat a few hours before we plan to sleep while we are on our shift. Rather than indulging in late night snacks, we prefer to consume room temperature or warm drinks such as herbal tea that is caffeine-free, like chamomile.

4. Take a warm bath or shower

We take showers or baths before going to bed after a shift. It’s important because we can feel and see the dirt, germs, and sweat on our skin from working in the emergency department and patient care spaces. Taking a shower or bath helps to decrease the body’s core temperature, which signals to the body that it’s time to sleep. This can improve the quality of our sleep.

5. Pick a calming scent

We adore the fragrances of lavender and eucalyptus. Scientific studies have indicated that lavender oil has a calming effect and can be useful as a sleep aid. Similarly, eucalyptus oil is also effective for inducing sleep and has the added benefit of clearing congested sinuses. For best results, you can lightly spray the oil on your chest, neck, or pillow to experience its soothing aroma.

6. Integrate an exercise routine

Regular exercise helps sleep regardless of time. Intense cardio before bed disrupts deep sleep. Your bedtime routine will automatically be enhanced with a bit of gym. At night, just before bedtime, use light, slow exercise that will fatigue your muscles, but won’t stimulate your heart rate and make you break a sweat.

7. Use sound conditioning

Sound conditioners, such as smartphone apps, fans, or white noise machines, are popular for creating ambient noise. We usually prefer the Rain Rain Sleep Sounds app. The idea is to use background noise to mask disruptive sounds that can interrupt sleep.

8. Sleep on a comfortable mattress

We suggest choosing a mattress that promotes proper spine alignment and allows for relaxation of the body as a highlight for your bedtime routine. It is important to consider the bedding and clothing you wear to bed, as they can affect your body temperature. It’s important to feel comfortable and dry while sleeping.

Getting restful and consistent sleep can be challenging for many people. We hope that these tips can help you establish a routine that works best for you. Also, here’s a little something for an ideal morning routine for best results.

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