No matter whom you are or how old you are is a well-known fact that getting the correct amount of sleep is vital to a person’s overall health and well-being. That being said, one of the best ways to ensure that you get the prerequisite amount of revitalizing sleep is to have a solid bedtime routine that you use every night before you go to bed.
Simply put, a bedtime routine can put you into a relaxed, peaceful mood that will send powerful signals to your brains dopamine centers and vastly increase your body’s readiness to lie down, let go of the stress and anxiety that your days can sometimes cause and get to the important task of sleeping.
If you are the parent of a child or several children a bedtime routine can be even more important because children typically need more sleep than adults. (Plus, when the little ones are asleep you and your spouse can get a lot of things done.) Some of the things that your child’s bedtime routine should entail include;
· Putting on the same, soothing and slow music every night at bedtime.
· Limiting toys or other comfort items that can be a distraction.
· Not having a TV in your child’s room.
· Reading a soothing book or some relaxing poetry.
Mainly, what you want to do is the same thing every night. (That’s why it’s called a routine.) Once you find a combination of things that work, don’t change them. Also, if your child cries do your best to just let them cry themselves to sleep because, if you return every time they cry, they will cry so that you return. (It’s kind of a power-play so don’t give them any power.) Keep in mind that smaller children and infants sleep better on a relatively full stomach and give them the breast or a bottle before putting them down.
If you’re an adult and you’re having trouble sleeping there are quite a few things that you can do to help the process along and get the full night of rest that you need every night. Having your own routine is just as helpful, by the way, so use these tips every night consistently.
· Make sure you have a comfortable mattress that is less than seven years old.
· Block out as much light as possible. People sleep better in the dark.
· Block out as much noise as well. If that’s difficult, consider purchasing a machine that makes ‘white noise’ or getting a pair of earplugs.
· Most people can sleep better in a cool room so try to keep viewers around 65°F at night if you want to sleep better. A room that is too hot or too cold can definitely affect your sleep
· Try to keep your bed and bedroom separate from your regular life and use it only for sleeping and adult sexual relations.
A sleep routine, as we said, can be very helpful for children and adults. If you are having trouble sleeping trying getting into a routine including going to bed at the same time every single night. It should help and soon you’ll start getting the deep sleep that you need to be able to make it through your long, busy days.