Can a Simple Routine Actually Help You Get To Sleep Faster?
If you’re having a hard time falling asleep at night, there are many ways that you can help yourself out. Regardless of the reason for a lack of sleep hours - whether it’s stress-related, disorder-related, or some other cause - setting yourself up to have a strict routine at bedtime is sure to help.
Many people have a bedtime ritual, or a series of activities they do right before they lay their head down at night. For some, it’s washing their face, putting on some comfy pajamas, and curling up with a book for a little bit before turning off the lights. For others, it might be turning the lights off and turning on reruns of their favorite TV sitcom.
Some routines might be better than others for guaranteeing a good night’s rest. For example, TV or cell phones emit blue light that has actually been proven to keep people awake for longer. Something like reading or meditating is going to be better to help relax the brain and the body, helping you to relax and come down before having to go to sleep.
But regardless of what your routine is, the important thing is to just have one, period. Think of Pavlov’s dog, for example. After being trained that the bell meant receiving food, the dog’s natural response was to begin salivating each time they heard the bell.
So if your routine is to read for 20 minutes before bed each night, your body is going to soon recognize that reading in bed is a signal that sleep is what is coming next, and your body will begin to prepare itself for sleep every night when you get out your book.
Another great thing you might want to add to your sleep routine is relaxing music. Certain types of music have been known to have calming effects, but if you play the same list of songs each night before bed, your mind will associate the music and sleep together, making you feel even sleepier whenever you hear that particular type of music.
Also keep in mind that sticking with the same bedtime and wake-up time can make a big difference in how well you sleep too. If you’re having a hard time sleeping, be sure that you go to bed and wake up at the same time each day, even on the weekends.
It’s difficult to go to bed early when you stayed up late the night before or slept in that morning. This is because your body naturally likes to stick to a routine, and when you don’t, it can be costly.
The key thing to take away from this is that yes, a simple routine - no matter what it is - can help condition your body to going to sleep on time each night, therefore helping you to get more shut-eye on the regular so that you can feel better physically, mentally, and emotionally each and every day.