Adults are required to get about seven to eight hours of sleep every night. If you don’t, you may end up feeling groggy and tired, which could ultimately affect your performance for the day, and worse, it could also trigger some significant medical conditions.
Seeing many of us have experienced stress due to COVID-19—having to take societal shifts, change in your work-home environment, and deal with medical and financial emergencies—it is no surprise if you’re having trouble getting enough sleep.
Many are looking for ways to get their sleep back on track and improve their sleep hygiene but it is not always as easy as it sounds. Besides creating a sleep routine, you also need to speak to a sleep specialist to get a proper diagnosis and so they can help you plan your bedtime routine.
Creating a sleep routine can significantly improve your sleep hygiene, allowing you to get consistent restful sleep, improving your physical and mental health. So, if you’re wondering how you can build a sleep routine so you can get a better night’s rest, read on.
What Happens When You Don’t Get Enough Rest?
Besides experiencing daytime fatigue, there are other things you may experience from sleep deprivation. Here are some effects of not getting enough sleep:
- Increased craving for salty, sweet, and starchy food;
- Increased levels of hormones that make you hungrier or lose your appetite;
- Increased risk for getting diabetes, colon cancer, high blood pressure, heart disease, dementia, and diabetes;
- Lower immunity;
- Increased irritability, anxiety and memory loss or forgetfulness;
How Do I Set Up a Night Routine?
Daytime Preparations:
To ensure your night routine is successful, you also need to do the work in the morning. What you want to do is to ensure you’re getting up at the same time every day, even during the weekends. If you struggle waking up in the morning, look into a sunrise alarm clock or a blue light lamp to use in the morning.
Besides that, make sure you’re prioritizing daily daytime activities, such as work, exercising, and running errands to make the most of your day and energy. Next, avoid taking naps since it can greatly affect your sleep cycle. If you sleep over 7 hours and still feel you need a nap, speak to a sleep specialist to see what could be making your evening sleep less effective. Try to get as much natural sun exposure as possible to help support your body’s circadian rhythm.
Bedroom Preparations:
Curating a restful environment is crucial to having a successful night routine. Having your work desk and other entertainment consoles may distract you and disrupt your sleep rhythm. After that, make sure your room is clean and well-prepared so you can ensure you’re sleeping and resting in a comfortable space. We encourage people to use blackout curtains and ensure the temperature in your bedroom is between 15°-19° C.
Consider incorporating soothing elements such as scented candles, soft music or a white, pink or brown noise machine. By doing this, you’ll have an environment that will support rest. Of course, you shouldn’t forget to incorporate your sleep specialist’s recommendations to ensure you’re making the most out of your night routine.
The Bottom Line: A Sleep Routine and Sleep Specialist Can Help You Get Better Night’s Rest
Now that you know how to build an effective night routine, you also need to ensure that you’re getting guidance from a reputable sleep specialist. A routine and a specialist will work hand in hand to ensure you’re getting better sleep every night, allowing you to feel more energized and healthier every day.
How Can We Help You?
Sleep Better Live Better houses Dr. Muir and her qualified sleep team to help thousands of clients get better sleep. With their practices, they are determined to improve the sleep hygiene of every individual to ensure that they maximize their rest and get sleep solutions made just for them.
If you’re curious to learn more, speak to our sleep specialists today!
