Bedtime routines conducive to good sleep

Bedtime routines that help you relax and wind down contribute to good sleep.  These practices help transition you from active wakefulness to more of relaxed state that prepares your mind and body for sleep.

Whatever you choose to do during a pre-bed period is a personal choice.  Some ideas include getting your clothes ready for the morning, taking care of personal hygiene such as brushing your teeth, or taking some time to read a relaxing book.

Sleep experts often suggest a warm bath as part of a bedtime routine. Not only is it relaxing, but you typically experience a fairly rapid cool down of body temperature once you get out of the tub.  Cooling body temperature is associated with both sleep onset and deep sleep.

It’s also very important to avoid stress as much as possible during a wind-down routine.  For most people this means avoid anything work-related, phone calls if they’re stressful, and even television if it’s stimulating and not relaxing.

Before bed also avoid any food or drink that may be stimulating, such as spicy foods or chocolate that contains caffeine.  Ditto with avoiding tobacco and alcohol, which disrupt sleep.

A pre-bed routine does not necessarily mean doing the exact same thing exactly the same way each night. The idea is to do the kinds of things that help you relax and transition to a restful state conducive to sleep.

Establishing a pre-bed routine is one part of good overall sleep health.  Other components include consistent sleep timing, daily exercise, managing stress and anxiety, cultivating a positive social support network, and working toward meaningful goals.

All these components are included in the comprehensive Sleep Training System, an online downloadable 6-week training program based on cognitive-behavioral therapy specifically applied to better sleep.  If you are having trouble sleeping, we invite you to discover how the drug-free STS can help you to consistently sleep better and naturally awaken refreshed.

Explore posts in the same categories: Health, Insomnia, sleep

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11 Comments on “Bedtime routines conducive to good sleep”

  1. garrymoore Says:

    hi to all bettersleepnaturally.wordpress.comers this is my first post and thought i would say hi –
    thank yous speak soon
    garry m

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