Let's face it, you have mastered the art of putting your child to sleep. You know exactly what time to put on PJs, and you know how to check if they really brushed their teeth. Yet you pay little attention to your own bedtime routine. Countless studies, and our personal experience, reminds us that we need the best quality sleep to reach our highest productivity. With endless things on our mind, a busy schedule, and the needs of our family on our shoulders, sleeping is not a priority, but it should be.
Here are some tips to help you ease into a deep sleep every night without counting sheep.
- Set a time - Setting a bedtime may seem like a strategy parents use to have peace and quiet after their kids fall asleep, but regular sleep times actually help your body know when to shut down. This is because the routine allows your body to regulate sleep hormones and lower stress hormones when bedtime is near. Northwestern University in Chicago reports that not having a regular sleep cycle, or disrupting your sleep cycle can put tension on your heart and physical health.
- Unplug - With Facebook, Instagram and smartphones always with us, constantly buzzing, craving our attention, it is harder than ever to fall asleep. Not only does this constant stimulation keep your mind from settling into sleep mode, LED screens, like those on our computers, TVs, and phones, actually emit hues of light that slow the production of melatonin in our bodies. Without melatonin, we stay awake and alert. Turn your Netflix off at least 30 minutes before you want to go to bed, and avoid thumbing through Instagram.
- Caffeine - Everyone loves a good coffee after dinner. However, it also temporarily blocks sleep-inducing chemicals in the brain and increases adrenaline production which makes us feel more alert. This affect lasts longer than we tend to think. In fact, once caffeine enters your bloodstream it can take up to six hours for your body to eliminate half of it. To maintain a solid sleep routine, we recommend only drinking coffee in the mornings.
- Winding down - Right before you go to bed, replace your TV and phone with a more relaxing night-time activity. Try taking a warm bath, reading books, or spending this time writing in a journal. Such activities allow you to release the stress from your day promoting easier rest. Lower lighting during these activities can also help your body to start producing melatonin.
- Have a comfortable bed with comfortable bedding - The National Sleep Foundation lists a comfortable bed as one of the key ingredients to getting a good night sleep. Make sure your mattress offers the support your back and body needs to maintain a restful night and have soft, comfortable bedding. If it does not feel like heaven crawling into your bed, maybe it is time for new sheets. Mellanni Fine Linens wraps you in elegance, luxury and comfort so the moment you hit the sheets, your body feels instant bliss. Bring home our silky, soft, 100% double brushed microfiber sheets here.
Your nightly routine is about more than improving your night. This rhythm sets the pace for the rest of our bodily functions so our body can better prepare for and anticipate events throughout the day. Quality life deserves quality sleep. We hope these tips help you develop the perfect night time routine so you wake up feeling refreshed and energized everyday.