Six things to do before bedtime to help get quality sleep
BEFORE BEDTIME
Everyone's sleep needs may vary, so it's essential to find a routine that works best for you.
If you consistently struggle with sleep, consider speaking to a healthcare professional for further guidance and support.
Here are six things you can do before bedtime to help promote good quality sleep:
1. Establish a Consistent Sleep Routine: Go to bed and wake up at the same time every day, including weekends. This helps regulate your body's internal clock and promotes a more consistent sleep schedule.
3. Create a Relaxing Bedtime Ritual: Engage in activities that help you unwind and signal to your body that it's time to sleep. This can include reading a book, taking a warm bath, practicing relaxation techniques like deep breathing or meditation, or listening to calming music.
3. Limit Exposure to Electronic Devices: The blue light emitted by electronic devices like smartphones, tablets, and computers can interfere with the production of melatonin, a hormone that regulates sleep. Avoid using these devices for at least an hour before bed or use blue light filters or night mode settings.
4. Create a Sleep-Friendly Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to minimize disruptions. Use a comfortable mattress, pillows, and breathable bedding to enhance your sleep environment.
5. Avoid Stimulants and Heavy Meals: Avoid consuming caffeine or nicotine close to bedtime, as they can interfere with sleep. Additionally, having heavy meals, especially those high in fat or spice, can cause discomfort and indigestion, making it harder to fall asleep. Opt for a light snack if needed.
6. Establish a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes a consistent sleep pattern. Aim for 7-9 hours of sleep each night based on your individual needs.
How to stay hydrated during sleep
It is critical to maintain a balance between hydration and sleep. Drinking too much water before bed can disrupt your sleep by causing frequent trips to the bathroom.
It's best to establish a routine that works for you and keeps you adequately hydrated throughout the day and night.
Staying hydrated during sleep is important for maintaining overall health and well-being. While you don't typically consume fluids while asleep, there are several things you can do before going to bed to ensure you stay hydrated throughout the night. Here are some tips:
1. Drink an adequate amount of water during the day: It's important to establish a good hydration habit during waking hours. Drink enough water throughout the day, so you start off adequately hydrated before going to bed.
2. Have a glass of water before bed: Drink a glass of water about an hour before you plan to sleep. This can help ensure you start the night hydrated and give your body time to process it before lying down.
3. Keep a glass of water by your bedside: Have a glass or bottle of water within easy reach on your nightstand or bedside table. If you wake up feeling thirsty during the night, you can have a sip of water without needing to get out of bed.
4. Use a humidifier: Dry air can contribute to dehydration. Consider using a humidifier in your bedroom, especially if the air tends to be dry in your home. This can help keep your respiratory passages moist and prevent excessive fluid loss through respiration.
5. Avoid caffeine and alcohol before bed: Both caffeine and alcohol can have a diuretic effect, which means they increase urine production and can contribute to dehydration. Avoid consuming these substances close to bedtime to reduce their impact on your hydration.
6. Stay cool: If you tend to sweat during the night or if you're in a warm environment, you may lose fluids through perspiration. Keep your bedroom cool and consider using breathable bedding materials to minimize sweating.
Excerpt from the book: "zeez: Step-by-Step Guide to Quality Sleep"
DURING BEDTIME
Everyone's sleep patterns can vary, and it's normal to occasionally experience difficulty falling back asleep.
If you find yourself waking up in the middle of the night and struggling to fall back asleep, here are few tips (from the book "zeez: Step-by-Step Guide to Quality Sleep")you can try to help you get back to sleep:
THE PRINCIPLE
It is important to note that when we struggle with sleep, we will wake up in the middle of the night. Remembering this will help reduce the anxiety and the expectation that we must not wake up.
ACTIONS
S - Sedentary:
Take only sedentary (sitting down) activities or tasks when you wake up during your bedtime. Avoid starting a big task such as cooking a full meal for the next day, or start a major house clean up.
L - Lighting & Noise:
Avoid exposure to both, bright lighting and noise.
E - Emphasise:
It is important to note that it is OK to wake up during your bedtime when we are struggling to sleep and we must reassure ourselves that we are dealing with it.
E - Evolve:
Take a note on when you woke up and how long you stayed awake and what helped you get back to sleep. Learning from these experiences will help you make progress in reducing the awake time as well as how many times we wake up during our bedtime.
P - Pacify & Persevere:
Focus on calming down and getting sleepy by reading a book, magazine or an article focused on short stories. And fight back getting immersed in heavy reading or watching long movies, especially thrillers. If TV relaxes you, then TV infomercials are probably best.
Y - Yawn:
Go back to bed only when you can no longer stay awake. Typically, yawning a few times is a good signal that you are ready.