According to reports, roughly one in three adults around the globe have insomnia symptoms. Insomnia is when you are not sleeping well or sleeping enough.
Poor sleep due to insomnia or other sleeping disorders can significantly affect an individual’s physical health, emotional well-being, cognitive functions, and overall quality of life. That is why getting treatment for sleep disorders and prioritizing your sleep as a fundamental pillar of a healthy lifestyle is essential.
If you have trouble getting enough restful sleep regularly, try creating and implementing a bedtime routine to provide a foundation for sufficient rest. Bedtime routine refers to activities you perform in the same order every night, at least 30 to 60 minutes before bed.
Here are some tips for creating a relaxing bedtime routine and getting enough restful sleep.
Set a Consistent Sleep Schedule
Our brain’s sleep-wake cycle is regulated by a natural circadian rhythm, an internal biological clock that helps regulate sleep and wakefulness. As a part of the circadian rhythm, our brain prepares for sleep a few hours before bedtime. This involves decreasing the production of neurotransmitters that promote wakefulness, such as norepinephrine and dopamine, and increasing the level of sleep-promoting neurotransmitters, such as melatonin.
Consistent sleep and wake times help synchronize the circadian rhythm, making it easier to fall asleep and wake up naturally. To set a consistent sleep cycle, decide on a bedtime and wake-up time most suitable to your schedule and stick to them every day, even on weekends and holidays.
Put Away Electronics
Electronic devices, such as televisions, computers, tablets, and smartphones, emit a strong blue light that tricks your brain into thinking it is daytime. Consequently, your brain decreases melanin production and increases the production of neurotransmitters that promote wakefulness.
Putting away electronic devices as a part of a bedtime routine can help signal your brain that it is time to wind down and prepare for sleep. It is also recommended to turn off electronic devices so the message notifications, lights, and buzzing do not interrupt your sleep.
Create a Calming Environment
A calming and soothing bedroom environment goes a long way in promoting relaxation and better sleep. To set up a peaceful and tranquil space, opt for neutral, soft, and cool colors on the wall and bedding, use blackout curtains or blinds to block out all the external lights, and invest in a comfortable mattress and pillow that provides the right support for your body.
Reducing noise disturbance using earplugs and keeping your bedroom comfortable, usually on the cooler side, promotes better sleep.
Take a Warm Bath
As a part of the sleep-wake cycle, our brain increases melanin production and drops the core body temperature. Mimicking a nighttime drop in the body temperature via a warm bath can trigger sleep. Therefore, take a warm bath at least an hour before your bedtime. The warm water of the bath will heat up your body. When the water evaporates, the body will be cooled down quickly, creating a relaxing sensation.
Engage In Calming Activities
Engaging in soothing and relaxing activities before bedtime can prepare your mind and body for sleep. Consider
- Reading a book that interests you. Avoid reading stimulating and suspenseful content.
- Write down your thoughts, feelings, or worries in a journal to clear your mind.
- Engaging in mindfulness, meditation, or deep breathing exercises to ease stress and calm your mind.
- Practicing some gentle stretches or exercises to release muscle tension.
Insomnia Treatment in Reno-Sparks, Nevada
At MelioREM Sleep Clinic, our highly trained and skilled professionals have been offering a comprehensive range of sleep medicine services to patients in Northern Nevada since 2016. Our sleep experts can perform a comprehensive evaluation and sleep study to reach the underlying cause of your sleep problem and develop a personalized treatment to help you achieve optimal sleep.