A sleep routine, also known as a sleep schedule or a bedtime routine, is a set of habits and behaviours that an individual practices every day before going to bed. It involves consistent activities that help signal to the body that it’s time to sleep.
It’s generally important to have a solid sleep routine, but how do you know how good your routine is? Continue reading to find out why a sleep routine is important and the top tips to create one.
Why is a sleep routine important?
Having a sleep routine is important for several reasons. Consistently going to bed and waking up at the same time each day, as well as engaging in consistent sleep-promoting activities, can help regulate the circadian rhythm and improve sleep quality. Additionally, a sleep routine can help reduce stress and anxiety, which can be major contributors to sleep problems. Engaging in relaxing activities before bed can help calm the mind and reduce stress, making it easier to fall asleep and stay asleep.
Top tips to improve your sleep routine
Here are a few ways to improve your sleep routine, according to a Betway Insider study.
Practising meditation: Practising meditation before bedtime can help calm the mind and reduce stress and anxiety, which can interfere with falling asleep. Meditation took the main spot, in Betway’s study, offering a sleep quality of 88%. Consistent meditation practice before bed can help you fall asleep faster and deeper. In Betway’s study meditation scored 38% of the total time in deep sleep. It may also improve sleep quality by reducing sleep disturbances and promoting deep, restful sleep.
Doing a facemask: Doing a facemask before bed can help you relax and unwind and scored 31% when concerning deep sleep. However, if the mask is uncomfortable or sensitive to scents or textures, it may disrupt your sleep. It’s important to choose a mask that you find comfortable and relaxing.
Watching a comedy film: Watching a comedy before bed offered a sleep quality of 87% and is another great way of promoting relaxation. Laughter has been shown to have several positive effects on the body, including reducing stress hormones and boosting the immune system. Try to avoid films that are too stimulating or intense, as these can have the opposite effect and disrupt sleep.
Listening to music: Listening to calming or soothing music before bed can help you relax and fall asleep more easily. When listening to music, try to avoid tunes that are too upbeat, as this can have the opposite effect and make it more difficult to fall asleep.
Cleaning your bedroom: A clean and tidy bedroom can create a more relaxing environment for sleep. However, if cleaning your bedroom is too stimulating or causes stress, it may have the opposite effect and disrupt sleep. It’s important to find a balance and choose a time to clean that is not too close to bedtime.
Reading a book: Reading a book before bed scored 30% in a deep sleep but a whopping 50% in REM. This can be a great way to relax and unwind. It can also help shift your focus away from stress and be a helpful distraction from any worries or racing thoughts that might prevent sleep. However, choosing a book that is not overly stimulating or emotionally engaging is important, as this could have the opposite effect and make it harder to fall asleep.