The Importance of Building a Bedtime Routine

Building a Bedtime Routine

Did you know that you can train your brain to prepare for sleep? Learn more about why you shouldn’t skip out on a bedtime routine here!

We need about seven to nine hours of sleep every night to function properly during the day. If you’re struggling with sleepless nights, consider establishing a bedtime routine. Developing a routine can help you relax before bed.

Why is it important to build a sleep routine, and what techniques can you use to relax before bed? Read on to find out!

After building your own sleep ritual, you could find it’s easier to fall asleep each night. Discover how to build your own sleep routine with these tips today!

The Importance of Building a Bedtime Routine

Before building your own sleep routine, it helps to recognize the importance of sleep. Then, you might feel more motivated to put an end to your sleepless nights!

Here are a few ways inadequate sleep can start to impact your mental and physical health.

Maintain or Lose Weight

Sleeping fewer than seven hours a night could put you at a greater risk of weight gain and a higher body mass index.

In fact, people who slept fewer than seven hours a night had a 41% increased risk of developing obesity.

Sleep deprivation can cause increased levels of ghrelin, which is a hormone that makes you feel hungry. Without sleep, your leptin levels will fall as well. Leptin is the hormone that helps us feel full.

When these hormones fluctuate, it could cause you to feel hungrier, leading to overeating. Some sleep-deprived individuals have a bigger appetite as well, causing them to eat more calories.

To compensate for the lack of energy caused by sleep deprivation, you might start craving foods that are higher in sugar and fat, too.

Meanwhile, feeling tired at night could leave you feeling unmotivated to go for a walk or hit the gym, further contributing to weight gain.

Improved Concentration and Productivity

Developing a sleep routine to get the rest you need could improve your concentration, cognition, and performance, too. Otherwise, you might struggle to do your best at work each day.

Getting a good night’s rest can also help improve your problem-solving skills. Your memory could improve as well.

If you’re struggling to get enough sleep each night, consider developing a bedtime routine to keep you on track.

Better Heart Health

Low sleep duration and quality might increase your risk of developing heart disease. Inadequate sleep can also increase your risk of high blood pressure.

In fact, people who slept fewer than five hours a night had a 61% higher risk of developing high blood pressure than others.

Reduced Depression Risk

Poor sleep quality and sleeping disorders are associated with mental health concerns like depression, too. You could struggle with depression and anxiety if you have a sleep disorder like insomnia or obstructive sleep apnea.

Better Immunity

Failing to get enough sleep could impair your immune function. Getting enough sleep, on the other hand, can improve your body’s antibody responses.

If you’re getting sick more often, try to get a peaceful night’s sleep.

Improved Athletic Performance

Getting enough sleep each night could maximize your athletic performance as well.

Studies show that adequate sleep can improve:

  • Muscular endurance
  • Problem-solving skills
  • Reaction time
  • Muscular power
  • Fine motor skills

Improving in these areas can help you hit the gym, play sports, and improve your physical health. You could have an easier time taking your performance to the next level as well.

Meanwhile, a lack of sleep could impact your motivation to exercise while increasing your risk of an injury.

You can take this sports performance test from BioStarks to find new ways to improve your performance.

How to Build Your Own Routine

Now that you understand the importance of getting enough sleep each night, let’s start building your bedtime routine. Here are a few tips to help you get started.

Establish a Schedule

To start building your sleep routine, determine what time you want to wake up and go to bed each night. Make sure to stick to these times. Consistency is key.

Following a consistent sleep routine will help your brain and body adjust to the change. It can also improve your circadian rhythm.

Once you determine your set bedtime, aim to begin your sleep routine about two hours before bed. Consider setting an alarm as you get started to adjust to the change.

Set Aside Electronics

Try to abandon your phone, computer, tablet, or TV about two hours before bed. Electronic lights emit blue light, which can trick the brain into thinking it’s daytime.

Your body will start suppressing melatonin production, which can impact your ability to fall asleep.

Drink Tea

Consider having a light snack or mug of soothing tea before bed. Avoid heavy meals or drinking before bed, which can cause:

  • Trips to the bedroom at night
  • Acid reflux
  • Indigestion

Avoid going to bed hungry, too, which can make it more difficult to fall asleep.

Choose pre-bedtime snacks that have a high melatonin content, including nuts, strawberries, or oats. Otherwise, choose non-caffeinated herbal teas like lavender and chamomile to calm the mind.

Take a Warm Bath

Your body experiences a drop in core body temperature as you sleep. Consider taking a warm bath to trigger a similar reaction.

The water will heat up your body, which could help you feel relaxed.

Use Relaxation Techniques

Try different relaxation techniques to calm your mind before bed.

For example, you can listen to music or white noise. You can also try yoga, meditation, stretching, or breathing exercises.

Experiment with a few different techniques to determine what works best for you.

Write a To-Do List

Consider journaling or writing a to-do list for the next day before bed.

Journaling can help you vent any thoughts that are still lingering in your mind. Then, you can keep those thoughts from keeping you awake as you’re trying to fall asleep.

Build a Bedtime Routine and Start Catching Up on Z’s Tonight

Developing a bedtime routine can help you relax before bed. Otherwise, inadequate sleep can impact your ability to get the rest you need. Start building your own sleep ritual using these tips.

Try a few different techniques to determine what best works to help you fall asleep.

Searching for more tips, tricks, and guides? You’ve come to the right place.

Explore our latest articles today for more helpful advice.

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