Practical Routines to Help With Sleep (Part 1)
The transition from daytime to nighttime sleep is made easier by developing a routine and sticking to it. A routine is defined as, “A prescribed, detailed course of action to be followed regularly; a standard procedure.” In order to improve upon your ability to have a restful night’s sleep do the same activities night after night before going to bed. This pattern will help quiet and calm both the body and mind and prepare it for sleep. Knowing what to expect is comforting to most individuals and routine fulfills this need. Bedtime needs to be a time for quiet as it is the “winding down” period of the day. Suggestions for routine activities to do just before bedtime include listening to soothing music, taking a bath, doing some light stretches, doing some deep breathing exercises, meditating, or reading a book (just not in bed and preferably not a murder mystery!)
Falling asleep comes easily for some people but not so easily for others. Sleep techniques need to be taken into consideration if one has trouble getting to, or staying, asleep. Developing a routine with bedtime and wake up time is the way to go to enhance sleep. Learn to do both at approximately the same time every day. A schedule is an excellent way to set your biological clock and sticking to the one you put in motion will make your day run smoother and improve your sleep habits.
If you smoke, think about quitting. Smoking is harmful in so many ways and it hinders sleep. Nicotine is the main ingredient in cigarettes and it is a stimulant. Research has proven that people who smoke a lot don’t spend enough time in deep sleep plus they awake more frequently during the night. Limit your consumption of alcohol before bedtime or better yet don’t drink before going to sleep, as it can be disruptive to sleep patterns. Stop drinking or eating anything with caffeine in it (for example coffee, tea, soda or chocolate) anywhere from four to six hours before turning in for the night. Certain over-the-counter medications such as pain relief medication (for example, Anacin and Excedrin) have a fair share of caffeine in them. Keep that in mind if a headache creeps up on you shortly before bedtime.
