One of the best ways to get a great night’s sleep is to have a bedtime routine. Knowing the benefit of sleep, here at St. Eden, we pay attention to everything because from the quality of your sheets to the order of your skin care, how you prepare for sleep will determine how well you sleep. Here are some of of our best kept secrets.
1. Have a regular sleep pattern
Try to go to bed at around the same time every evening and get up at around the same time every morning. Improved sleep will not happen as soon as changes are made. But if good sleep habits are maintained, sleep will certainly get better. Find what time works for you and stick with it.
2. Spend the right amount of time in bed
Most adults need about 7 to 8 hours sleep every night. Some require more and some less. Many poor sleepers spend much more than 8 hours in bed and this makes fragmented sleep a habit. Except if you have lengthy sleep requirements, limit your time in bed to no more than 8.5 hours. If you often take hours to fall asleep, go to bed later. Remember that children need more sleep than adults.
3. Bed is for sleeping, not entertainment
Hand-held electronic devices (e.g., smartphones) and other distractions can interfere with your sleep. It is better not to sleep with your TV or other devices on. Your mind needs to be in the habit of knowing that if you are in bed, you are there to sleep. Don’t stay in bed if you are wide awake.
4. Wind down and relax before going to bed
Have a buffer zone before bedtime. Sort out any problems well before going to bed. This may mean setting aside a ‘worry time’ during the day. Use this time to go over the day’s activities and work out a plan of action for the next day. Try to avoid using your computer or other electronic screens within one hour of bedtime. Exercise is fine, but not too late in the evening. Find a relaxation technique that works for you and practice it regularly, during your wind down period.
5. Make sure your bedroom is comfortable
You should have a quiet, dark room with comfortable bedding and good temperature control.
6. Alcohol, caffeine and cigarettes – to be avoided
Alcohol may help you to get off to sleep, but will disrupt your sleep during the night. Caffeine (tea, coffee, cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake.