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A women reading before bed.

The Dos and Don’ts of a Helpful Bedtime Routine

August 16, 2016

If you’ve been following the tips provided in our Sleep Well Blog Series, then you already know the importance of setting a sleep schedule, defining the times to go to bed and wake up. With that in place, the next step is establishing a bedtime routine.

Just as a car can’t go from 60 mph to a dead stop without slowing down first, your body can’t go from wide awake to asleep without time to unwind. If you’re typically running around the house completing chores, work and other tasks, it will likely take you longer to drift off to dreamland than had you set aside 30 to 60 minutes to start relaxing. Easing your body into restfulness can help encourage sleep when bedtime comes. Follow these and the other dos and don’ts provided to create a nighttime ritual that promotes positive downtime.

  • Do: Read in another room. Your brain needs to associate your bed with sleep, not with activity. Find a comfy spot on a couch or chair to cuddle up with a good book or magazine--preferably not the electronic versions.
  • Don’t: Blow it with blue light. Modern day electronics such as phones, computers and TVs emit blue light, which studies have shown show can interfere with your natural sleep cycle. Reduce your exposure to blue light as it gets closer to bedtime by limiting your tech time, lowering your brightness settings and using the smallest device possible, such as your phone instead of your computer. Many products and third party apps even allow you to adjust the blue light settings automatically every evening.  
  • Do: Eat well. Food, and how the body processes it, can have a big effect on how well you sleep. Finish eating two to three hours before bed, and stay away from spicy and acidic foods if they tend to cause discomfort when reclined. You could also think about including certain sleep promoting foods to help promote a restful night.
  • Don’t: Fill up on liquids. While a cup of warm herbal tea can be a great idea before bed, take the quantity of liquids you consume into consideration. If you find yourself waking up at night to urinate, consider cutting back so you have a better chance of staying asleep.
  • Do: Meditate. If a busy mind is what keeps you awake at night, slow down your thoughts with short quiet sessions of meditative breathing. You can sit quietly in a room and focus on your breath, or employ podcasts or other recordings to guide your through a meditation practice.
  • Don’t: Stress. While this may be easier said than done, worrying often acts as an antidote to sleep. If life is feeling stressful, write it down in a journal. Sometimes just knowing you don’t have to hold all your thoughts in your head can help you let go a bit more.
  • Do: Be grateful. Just as Bing Crosby sang in White Christmas, count your blessings instead of sheep. Even when the world around you feels overwhelming, there is plenty for which to be thankful. Begin a gratitude journal, writing down three things you’re grateful for each day, or simply list them in your mind if journaling isn’t your thing.

Sleep is so important to everything you do when you’re awake. By following these basic guidelines, you can help assure yourself the best night’s sleep possible. If you’re still not sleeping well at night, keep reading our Sleep Well Blog Series for more tips and advice, and consider making an appointment with an Olo practitioner. Restoring balance in the body is often necessary to rest best, and the services we offer are here to help.

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