Poor Sleep Routine?
If you struggle with falling asleep, waking up tired, or feeling sluggish throughout the day, this post is for you; keep reading! A good night’s sleep is essential for your physical health, mental well-being, and overall productivity. Yet, many people struggle with irregular sleep patterns, leading to fatigue, stress, and poor health outcomes. Without proper sleep, your immune system weakens, focus declines, and mood swings become more frequent. These days, getting quality sleep often takes a backseat to our work, social life, and endless scrolling on our phones. It is, however, important to establish and maintain a healthy sleep routine, as this can significantly improve your quality of life. So how can you strike a balance? Keep reading!
If you find yourself constantly tired, hitting snooze multiple times, or relying on coffee to function, it is time to reset your sleep habits. And here’s how you can do that effectively
1. Set a Consistent Sleep Schedule (And Actually Stick to It!)
Your body has an internal clock, known as the circadian clock, which regulates sleep and wakefulness. Going to bed and waking up at the same time every day helps regulate your body’s internal clock. When your bedtime and wake-up times constantly shift, your body gets confused, making it harder to fall asleep and wake up feeling refreshed.
What to do:
- Set a fixed bedtime and wake-up time—even on weekends.
- Aim for at least 7–9 hours of sleep each night.
- Avoid drastic shifts; if you’re trying to sleep earlier, adjust by 15–30 minutes each night until you reach your goal.
- Use an alarm clock not just to wake up but also to remind you when it’s time to start winding down.
- Avoid napping for too long—anything over 30 minutes can mess up your nighttime sleep.
- Avoid sleeping in too late on weekends. If you need extra rest, take a short nap instead.
2. Establish a Relaxing Bedtime Routine
If you’re lying in bed wide awake, your body probably doesn’t recognize that it’s time to sleep. Engaging in calming activities before bed signals your brain that it’s time to sleep.
What to do:
- Dim the lights about an hour before bed to trigger melatonin production (the sleep hormone).
- Read a book (a physical one, not an e-book) or listen to calm music.
- Take a warm shower. This will cause your body temperature to drop afterward, signaling sleepiness.
- Avoid watching TV, scrolling through your phone, or working on your laptop right before bed. The blue light from screens tricks your brain into thinking it’s daytime and suppresses melatonin.
- Avoid intense or suspenseful content (thrillers, horror movies) that can overstimulate your brain.
3. Create a Sleep-Friendly Environment
Do you have a television set in your room, or do you bring your laptop to your room to work? You should consider changing this. Your bedroom should be a sleep sanctuary, not an extension of your office or entertainment hub.
What to do:
- Keep your room cool, dark, and quiet. Use blackout curtains and reduce noise with earplugs if necessary.
- Invest in a comfortable mattress and pillows that support your sleep posture.
- Avoid cluttered rooms, which can increase stress and make it harder to unwind.
- Avoid watching TV in bed. Your brain should associate your bed with sleep, not entertainment.
4. Limit Stimulants and Heavy Meals Before Bed
What you consume during the day can impact how well you sleep at night. Caffeine, nicotine, and alcohol can interfere with sleep quality. Try to avoid consuming these substances at least 4–6 hours before bedtime. Also, large or spicy meals late at night can cause discomfort and indigestion, making it harder to fall asleep.
What to do:
- Heavy meals late at night, especially spicy or fatty foods. Eat a light snack or fruit if you’re slightly hungry before bed (e.g., banana, yogurt, nuts).
- Stay hydrated during the day but reduce liquids an hour before bed to avoid frequent bathroom trips.
- Avoid caffeine or alcohol before bed. Alcohol may make you sleepy initially but disrupts deep sleep later in the night.
5. Exercise, But Not Too Late
Physical activity helps regulate sleep patterns and reduce stress. However, avoid intense workouts close to bedtime, as they can leave you feeling too energized to sleep.
What to do:
- Aim for at least 30 minutes of moderate exercise most days of the week.
- Avoid high-intensity workouts within 2–3 hours of bedtime, as they can leave you too energized to sleep.
- Try morning or afternoon workouts for the best sleep benefits.
6. Manage Stress and Overthinking
If your mind races the moment your head hits the pillow, stress might be the culprit. Stress and overthinking are common sleep disruptors. To help you sleep better, try to incorporate these stress-reducing practices:
What to do:
- Journaling: Write down your thoughts before bed to clear your mind.
- Gratitude practice: Reflecting on positive things can ease anxiety and promote better sleep.
- Practice breathing exercises: Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
- Limiting work-related tasks in the evening. Avoid checking emails or work messages before bed, as this can increase stress levels.
7. Be Smart About Naps and Oversleeping
While short naps (20–30 minutes) can boost energy, long or irregular (late afternoon) naps can interfere with nighttime sleep. Also, sleeping in excessively on weekends can disrupt your weekday routine.
What to do:
- Limit naps to 20–30 minutes, preferably before 3 PM.
- If you’re sleep-deprived, opt for a short nap rather than sleeping in too late.
- Avoid taking long naps late in the day, as this can make it harder to fall asleep at night.
If you’ve tried everything but still can’t sleep well, you might have an underlying sleep disorder like insomnia, sleep apnea, or restless leg syndrome. These conditions may require medical attention, so consult a doctor or sleep specialist. Track your sleep patterns and discuss them with your doctor if your sleep issues persist.
Good sleep doesn’t just happen—it is something you have to build through consistent habits. But remember, you don’t need to make drastic changes overnight. Start by making small changes today; the more you stick to a routine, the easier and more natural sleep will become. Sleep well!
