Why this action helps
People sleep better if their body follows a consistent routine at bedtime and in the morning. If the hour or so before you go to bed is always changing, the body has a harder time winding down and moving from an “awake” state, to a “sleep” state.
If you can train your body to follow a consistent routine, it will “know” it is bedtime and you should be able to drop off easier.
The overall idea is to let your mind and body know that the “thinking/worrying/doing” phase of the day is over, and the “relax/wind down/sleep” phase is about to start.
How to do it
- Try to go to bed at the same time every night. Including weekends.
- Try to make sure you will get about 7 hours of actual sleep.
- Start your bedtime routine 30-60 minutes before this consistent bedtime.
- Clear your mind and write a to-do list for the following day.
- Put away electrical devices and dim lights.
- Take a warm bath or relax, meditate, read a book etc
- Switch off lights to a dark room
- Try playing white noise or other background sounds.
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