Bedtime Routines Aren't Just For Kids
By Amy Silva
Having an evening bedtime routine isn't only beneficial for children; it may also help adults fall asleep faster. Creating a new routine can turn into a habit that may help in feeling rested in the morning by allowing a better quality of sleep. More sleep can also help reduce the sluggish feeling many get by late afternoon when they feel they need a nap.
Limit Screen Time
Using a phone or table while in bed can be distracting when trying to fall asleep. These handheld devices provide endless entertainment that can keep us busy for hours whether it's playing games, checking all social media profiles, or even reading through work emails in preparation for the following morning. Many people have gotten into the habit of not wanting to miss anything and they have a hard time putting their phones down at the end of the day. It can be difficult to fall asleep when we are keeping our minds busy instead of getting them relaxed and ready for a restful night of sleep. Consider reading a book in bed instead and using a dim light that is within arm's reach. When tired enough, simply turn off the light and put the book down. Getting out of bed to turn an overhead light switch off or plug a phone in to charge may take away your tiredness.
Take A Bath or Shower
Relaxing body and mind isn't so difficult while in warm water. For baths, adding bubbles, salts or a bath bomb adds a spa-like feel that lends to relaxation. Showers can be just as calming, especially when under a rain showerhead. Lavender scents may help with restlessness and provide a sense of calm. There are seemingly endless bath and shower products that contain lavender scents, but candles are another choice to fill the room with fragrance. Soaking in a hot bath or shower by candlelight can be enough to make anyone sleepy.
Finish Tasks Before Bedtime
Waiting until bedtime to do end-of-day tasks isn't the best approach. When tired and ready for sleep, getting in bed and trying to fall asleep should be the only thing on the agenda. If one waits until the last minute to get work clothes ready, take the dog out, unload the dishwasher or do other chores, those few minutes of activity can be enough to reset the mind into staying awake longer. Do chores sometime after dinner but before bedtime so that when tiredness hits, it's time to sleep -- not time to get things done.
Adequate sleep can equate to fewer naps and more productivity throughout the day. Aim for 7-9 hours of sleep per night.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Windermere, Fla.