Sleep is personal. While most adults and their internal clocks respond to the same types of cues (like light and temperature), the ideal sleep routine is different for everyone. It must respond to individual sleep patterns and factors like age, lifestyle, work schedule, emotional state, and any underlying health conditions. What works for one person may not work for another.
When thinking about your sleep routine, start by asking yourself these questions below:
- How many hours of sleep you need each night?
- What time you need to wake up in the morning?
- What time you need to go to bed at night to get enough sleep?
- What activities or habits help you feel the most relaxed and at ease?
- Are there factors that may be disrupting your sleep, like noise or light?
- Do you have underlying conditions that may affect your sleep, like stress, sleep apnea or insomnia?
Keeping these central factors in mind can help you you optimize your bedtime routine and understand the conditions that make you feel tired and ready for bed. Sticking to a sleep routine however can be challenging, especially if you have a busy or unpredictable schedule. It could mean going to bed earlier than your partner, adjusting your home's lighting, or starting your day with physical exercise. It's important to listen to your body and try and build a routine around your internal sleep clock. Here are some tips to help you stick to a sleep routine that works for you:
Establish a consistent sleep and wake-up time: Try to go to bed and wake up at the same time every day, without straying too far from this schedule on weekends. This helps regulate your body's natural sleep-wake cycle. If you struggle to wake up or don't get enough natural light in your bedroom, this Mina Light Therapy Lamp is great for creating a better sleep/wake routine.
Define a bedtime routine: Develop a relaxing bedtime routine that you can follow every night. This could include activities like reading a book, taking a warm bath, or practicing relaxation techniques like meditation or deep breathing. Don't know where to start? This Dowdow Sleep Aid Device is a great bedtime ally, guiding you through science-backed breathing and meditation techniques. If you're craving a bedtime story, this Hoombook Audio SleepBook is perfect to unwind and drift off into sound sleep.
Create an easy-sleep environment: Make sure your bedroom is dark, quiet, and cool. Consider investing in a comfortable mattress and pillows, and use curtains or blinds to block out any outside light. Try a light therapy lamp to create the optimal light settings for sleep.
Limit exposure to devices before bed as they can interfere with your sleep. It's best to try and limit your screen time an hour before bed. Also avoid stimulants like caffeine and alcohol as you near the end of the day.
Adjust your morning routine to your energy levels. We're not all morning morning people and sometimes it doesn't make sense to force it. If you do generally wake up energized, then try to get natural morning light and physical exercise. Even just a 5-minute walk outside can boost your dopamine and raise your body temperature, helping you optimize your energy for the day ahead.
However if you find yourself fatigued in the morning, this energy powder by Hygée contains Ginseng and Maca, and is formulated to help you regain stable and long-lasting energy throughout the day.
It can take time to adjust to a new sleep routine. Be patient and stick with it, even if you don't see immediate results.