Face it, we’ve all had a sleepless night at some point in our lives. Whether from anticipation for an upcoming vacation, pressure in your professional career, or stresses at home, having trouble falling or staying asleep is something many Americans face.
The Centers for Disease Control and Prevention conducted a study in 2020 that revealed that over 14.5% of adults have trouble falling asleep.
( Consensus Conference Panel, Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, et al. Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med 11(6):591–2. 2015.)*
Below we’ll discuss some tips you can incorporate into your nightly routine that will help promote relaxation and help put your restless night to bed!
1. It’s Time For Bed!
According to Mental Health America, it takes an average of 66 days to establish a habit, and setting a nightly routine is conducive to getting the most out of your end-of-day relaxation.
Waking up and going to bed at the same time each day and night will establish a sleep-wake rhythm which will promote better rest and establish a routine that will help promote better rest.
2. Cat Naps are for…cats.
While taking a midday nap can be beneficial to improving mood, alertness, and performance in daily activities, naps can sometimes do more harm than good.
If you find yourself getting weary, try to take a nap before 3 p.m. to help ensure the nap does not interrupt your nightly sleep schedule. Limiting the amount of time, particularly under 30 minutes, will also help ensure your afternoon slumber does not disrupt the night’s end.
3. Skip the Stimulants and the Nightcap.
Caffeine, especially coffee, and many sodas are great beverages to enjoy during the day and may provide an extra kick to your daily activities; however, if your goal is to relax and snuggle under the blankets at the end of the day, avoid using products that contain caffeine and high sugar content after 12 pm.
Alcohol, although it may help you relax and fall asleep, has been known to interrupt sleep processes as well, so skip the nightcap and opt for water instead. That said, don’t overdo liquids in general for obvious reasons.
4. Turn Out Those Lights!
Going along with establishing a routine is knowing when to shut down electronics, including cell phones, digital clocks, and tablets. Avoiding any electronics including television an hour before heading to bed is recommended to gear your body towards a restful night.
It is best to try to be in as much darkness as possible when preparing for the night’s end. According to the National Library of Medicine:
“The use of light-emitting electronic devices before bedtime may contribute to or exacerbate sleep problems. Exposure to blue-wavelength light in particular from these devices may affect sleep by suppressing melatonin and causing neurophysiologic arousal.”
5. Make Your Bed and Lay In It.
Having the right setting is necessary to gear your mindset toward a state of relaxation. Removing clutter and cleaning the area you routinely relax in is beneficial to easing your mind and providing an atmosphere conducive to relaxing.
Having fresh, comfortable sheets on your bed, the curtains closed, and lavender essential oils are all great ways to aid in providing a setting full of bliss.
6. Gain Some ZZZs with Exercise.
Exercise is a great way to not only stay in shape and remain healthy but also a great way to relieve stress. An abundance of stress can lead to issues when retiring for the night, so clear a worry-filled head with some exercise before 8 p.m.
While your choice of activity may vary, something as simple as a light walk around the block or yoga stretching may help provide stress relief and gear your body down for the night.
7. Remember: Relax and breathe.
The goal is complete tranquility at night, so keep that in mind. Go easy on yourself, take pride in your day's events, and let go. Breathe deeply, hold for a moment, and let go slowly. With each passing breath, let go of your worries and stress, and let yourself melt into a state of full relaxation and bliss.
Lastly, there are very few tasks that can be accomplished late at night from the comforts of your bed, so save it for tomorrow when you are fresh and well-rested after following these tips!
