Night time preparation for a quality night's sleep starts before night time!
Night time preparation starts before night
You need to retrain your association between bedroom and sleep.
So far, the first three tips covered preparation for night time.
Preparation starts in the day by getting outside blue light and getting exercise.
Include a mixture of aerobic exercise and non aerobic such as meditation, yoga, breathing and mindfulness.
Also, by having a routine, with a precise time so your brain/body can learn.
The bedroom is for (switching off) and sleeping, thereby establishing a consistent sleep-wake cycle and schedule.
As ‘bedtime’ gets closer the preparation continues.
The aim is to wind down and following is what’s required to do this:
1. Relax
2. Switch the brain off
1. There are many methods to help you relax.
This can be called part of your sleep hygiene.
As with all these tips, it is best to start with all the ones applicable to you.
As you progress you will find you can pull back on some of them.
Suggestions to instigate for winding down to relaxing:
Have a bath, read a book, take magnesium, play soft gentle music, put lavender on your pillow, meditate, do yoga, breathing and mindfulness.
If you want to sleep better, feel more relaxed and shed stress, try adding a short yoga, stretch and meditation session before bed.
Researchers have uncovered the benefits of this pre-slumber physical activity.
What to avoid to assist winding down to relaxing:
Avoid coffee/caffeine, cigarettes, alcohol, heavy meals - find out why in the full article.
Sleeping pills.
2. To prepare your brain for nighttime.
The brain doesn't stop at night, however we want it to focus on processing and memories.
Not being alert and solving the problem of today or getting ready for the next day.
Two critical things to do at least an hour prior to going to bed - make a list of what needs doing tomorrow (to get it off your mind) and do a brain dump (get everything out of your head that's on your mind to assist with switching off. This can be in the form of journaling).
See the full article for more information about how to do these and why.