The importance of routines is evident at every stage of life, from childhood to adolescence to adulthood. We can develop healthy habits, improve interpersonal relationships, and reduce stress by establishing proper routines.
If you have kids, we’ll bet you follow a pretty consistent bedtime routine with them that includes a bath, a book, and finally bedtime. Following a routine at bedtime allows children to connect with their natural circadian rhythm and helps to develop healthy habits that encourage good sleep. As it turns out, bedtime routines for adults are just as important. Routines at bedtime help your brain separate the day from the night, clear your mind of the day’s stress, and ease into sleep.
Let’s take a look at some of the best habits you can adopt to create a consistent, healthy bedtime routine that will help you fall asleep faster and wake up easier in the morning.
Establish a Bedtime
Creating a healthy bedtime routine begins with deciding when you want to go to sleep. Our brains naturally begin winding down for sleep a couple hours before we actually doze off. If you stick to this bedtime as much as possible, your body and brain will begin to naturally feel sleepy at this time.
Enjoy a Light Snack
It is advisable to avoid eating a large meal before bed, as the energy required to digest that meal will inhibit sleep. However, a light snack is helpful so you won’t go waking up hungry in the middle of the night! Some great snack options before bed include fruit, yogurt, nuts or oats, as these all contain high levels of melatonin.
Ditch the Electronics
Did you know that all of our electronic devices (phones and televisions included) emit a strong blue light that can keep you wired? When we’re exposed to this light at night, it inadvertently convinces our brains it’s still daytime, resulting in less melatonin production—leading us to stay awake longer. Our best advice is to ditch your electronics at least an hour before you plan to start your bedtime routine to allow your brain to wind down and get ready for sleep!
Enjoy a Warm Bath or Shower
In preparation for sleep, our bodies produce a hormone called melatonin, which tells our bodies it’s time to sleep. Our body’s core temperature also drops naturally at night. By getting out of a warm bath or shower you can actually mimic this sensation, resulting in a more relaxed, sleepy state of mind.
Lower Your Thermostat
The importance of a cooler sleeping environment has been demonstrated in countless studies as one of the most important factors in achieving deeper and longer sleep. A cool (but not cold) environment helps us sleep well. According to sleep experts, you should keep your bedroom at around 65 degrees to align with your natural circadian rhythm.
Another way to promote a comfortable sleep environment is to consider adding a cooling mattress or pillow to your bedroom. At MLILY, our PowerCool SleepSystem was designed with premium cooling technology to allow you to experience a cooler, deeper, and more restorative night’s sleep.
By incorporating a few or all of these steps into your daily nighttime routine, you’ll be on your way to creating healthier, more consistent sleep habits. At MLILY, our carefully crafted mattresses and pillows make for the perfect addition to any bedtime routine. Shop now and see how we can help you transform your bedroom into your happy place!