woman sleeping in comfy bed

How to Create a Healthy Sleep Routine

Healthy sleep recharges your body and mind so that you are alert and refreshed when you wake up.

Good sleep helps your body stay healthy and ward off diseases.

If you don’t get enough satisfactory sleep, your brain cannot function properly, making it harder for you to process memories, concentrate, and think clearly.

woman holding pillow while sitting on bed and looking out window

How Much Sleep Do You Need?

Most adults need seven to nine hours of sleep each night, and children (especially those under five) and teenagers require much more.

Stress, medical conditions, busy work schedules, and a poor bedroom environment are all factors that can prevent you from getting enough sleep.

Here are five tips to help you create a healthy sleep routine and get a good night’s sleep.

1. No Phones Before Bed

Using electronic devices before bedtime can make it more difficult to sleep. This is because the blue light emitted by screens disrupts the release of melatonin in your body. Combat this by establishing an electronic curfew, a time (one to two hours before bedtime) when all devices are turned off. 

  • Love to read before bed? Choose printed books, newspapers, or magazines instead of an electronic device.
  • If you can’t avoid to use electronic devices, please wear blue light-blocking glasses like quality glasses from Mouqy to protect your eyes from harmful lights emitted
gold frame glasses from Mougy
One of the famous frames selection, Gold Frame Glasses from Mouqy.

2. Pay Attention to Your Bedroom

It’s astonishing – the average American will spend 33 years in bed during their lifetime! This includes sleeping, trying to sleep, watching TV, reading, etc. Therefore, your bedroom is important.

Here’s how to make it an inviting place that’s comfortable and relaxing.

  • When ready for sleep, your bedroom should be dark and cool.
  • The noise level should be low. If too noisy, try adding white noise.
  • Banish your TV and any digital devices from the room.
  • Train your toddler and pets to sleep outside your bedroom, not on your bed (this might be challenging!)
  • Keep your bed as a place just for sleeping
time in bed infographic
Dreams showed that American spent 33 years in bed in their lifetime!

3. Don’t Work Out Just Before Bed

Even though your gym has late hours, avoid physical activity close to bedtime. Your body will be energized, and your body temperature will be raised, making it more difficult to sleep. If you can, keep physical activity to earlier times of the day. 

Before bed, soothing and relaxing activities may help, including:

  • Reading (but not on a digital device).
  • Listening to music (but not heavy metal!).
  • Gentle yoga, stretching, or progressive muscle relaxation.
  • Deep breathing: inhale through your nose and exhale through your mouth
  • Reflect on the highlights of your day. (Avoid thinking about the dispute you had with a coworker!)
  • Thinking about something positive you plan to do tomorrow.

4. Keep to a Consistent Sleep Schedule

Try to keep the same bedtime schedule on weekdays and weekends, so your circadian rhythm is not disrupted. If you like to party on weekends, this may be hard, but do your best.

Here’s some more advice:

  • Stick to a bedtime routine, e.g., shower, pajamas, brush your teeth.
  • Establish bedtime schedules for your kids and encourage other family members to adopt a regular sleep routine to make things easier for you.
  • Avoid napping in the afternoon if this makes it hard to fall asleep at bedtime.

5. Watch What You Eat and Drink

A heavy meal loaded with fast carbs, caffeine, alcohol, and over-the-counter (OTC) meds may make it more difficult to drop off to sleep.

  • Choose a light snack of protein and complex carbohydrates, e.g., fresh fruit with oatmeal or a piece of whole grain toast with peanut butter. 
  • You may nod off quickly after a glass of wine or two, but you’ll likely wake up before you’ve had a full night’s sleep.
  • OTC sleep medications may initially help you fall asleep. However, your body can develop a tolerance to them, and they will lose their effectiveness over time.

Healthy Sleep Routine: Final Thoughts

The lifestyle habits you choose can help give you the best sleep. However, if your lack of sleep seems to be a chronic condition, you may be suffering from a sleep disorder and need professional help.