Are you one of the many who find themselves scrolling through TikTok in the dark, unable to fall asleep? You’re not alone. In 2020, 14.5 percent of American adults reported difficulty falling asleep most or every day over a 30-day period. Sleep can often be elusive, influenced by various factors such as stress, caffeine, and sleep apnea. But achieving a restful night’s sleep isn’t like flipping a switch; it’s a gradual process.
According to sleep psychologist Jade Wu, author of “Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications,” sleep is more like a ramp than an on-off switch. Your body needs some preparation and encouragement to ease into slumber. Establishing a bedtime routine can help signal to your body that it’s time to unwind. Even seemingly small acts like putting on pajamas can begin this journey.
While there’s no one-size-fits-all approach to a bedtime routine, consistency is key. Doing it around the same time every day can help regulate your circadian rhythm. Here are some expert-recommended steps for crafting an effective bedtime routine:
Two to Three Hours Before Bed:
- Avoid heavy meals, alcohol, and smoking within two hours of your desired sleep time.
- Stay away from spicy foods and sugary snacks about three hours before bed.
- Refrain from consuming caffeine at least eight hours before bedtime.
- If hungry closer to bedtime, opt for a light snack.
One Hour Before Bed:
- Dim the lights in your home and bedroom to signal to your body it’s time to wind down.
- Draw the blinds or consider blackout curtains or an eye mask if your room is still bright.
- Adjust the room temperature to be slightly cooler, as melatonin levels rise more efficiently in cooler environments.
- Power off or put electronic devices on Do Not Disturb to minimize distractions.
- Consider a warm bath or shower, which can lower body temperature and promote sleepiness.
15–30 Minutes Before Bed:
- Set up a white noise machine or app if needed.
- Enjoy a small snack combining protein and a carbohydrate.
- Sip on a decaf cup of tea if desired.
- Engage in calming activities like stretching, meditation, reading, or listening to relaxing podcasts or music.
- Avoid engaging in stimulating or goal-oriented activities that can delay sleep.
- Limit the use of electronics before bed, keeping screen brightness and volume low.
- If you’re not sleepy, don’t force yourself to stay in bed; move to another room until you’re ready to sleep.
Remember, your bedtime routine should be enjoyable and relaxing, not a chore. It’s a gift to yourself, providing a few moments of peace at the end of the day. Don’t feel guilty if you can’t follow it rigidly, and adapt it to suit your lifestyle. The goal is to ease into sleep, so make it work for you. Sweet dreams!