We’re all searching for more and better sleep. What we do in the couple of hours before we lie down can make a big difference to how fast we fall asleep and the duration of our sleep.
A Regular Bedtime and Bedtime Routine Can Help You to Sleep
A consistent bedtime routine in the 60-90 minutes before you lie down to sleep can make a big difference in how quickly you fall asleep and how well you stay asleep. Even minor adjustments to your bedtime routine can improve the quality of your rest.
1. What Time Should I Go to Sleep?
The recommended amount of sleep for adults is 7-9 hours. To figure out your bedtime, you should work backwards from the time you intend to wake up. If your wake-up time is 7:00 AM, you will want to go to sleep by 10:00 PM.
There have been some recent articles discussing the best time to go to sleep. The Executive Editor of the Harvard Heart Letter, noted a study published in 2021 of 88,000 people ages 45 to 79 who tracked their sleep for one week with wearable devices and health and lifestyle assessments. The study found, “People who fall asleep between 10 and 11 p.m. may be less likely to develop heart disease than those who start their slumber earlier or later.” The author noted, “The findings don’t prove that early or later bedtimes promoted heart disease. But nontraditional sleep times may disrupt the body’s 24-hour internal clock, or circadian rhythm, which plays a key role in regulating physical functioning.”
2. How Much Time Do I Need to Devote to a Bedtime Routine?
Experts recommend 60-90 minutes before you lie down to sleep for your bedtime routine.
3. What Should I Include in My Bedtime Routine?
Your bedtime routine is personal to you. We can only make suggestions from which you can pick and choose. Assuming a bedtime of 10:00 PM, here are some options for what you can do in the 60-90 minutes of protected time before you lie down to sleep:
8:30 Put Your Phone and Other Electronics to Sleep
Try to disconnect from technology. If possible, remove your laptop and cell phone from the bedroom. The light emitted from cell phones, computers, and TVs can interfere with sleep by suppressing the production of melatonin, the hormone that makes you feel tired and ready for sleep. Less melatonin makes it harder to fall and stay asleep.
Placing them out of sight makes it somewhat easier to resist the urge to reach over and check your messages one last time before you go to sleep or when you return from a visit to the bathroom. If you can’t leave your cell phone off or in another room because you need to be available for emergency calls from children or parents, limit notifications and calls to those people at night. Our cell phone sleeping bag lets you put your cell phone to sleep without turning it off.
8:35 PM: Light a Candle for Beneficial Aromatherapy
Whether your personal rituals include reading, meditating, journaling, or, simply, breathing, our new chakra 6 candle provides the beautiful light and subtle scents of frankincense, myrrh, and oud to soothe your senses. “Aromatherapy is a complementary and alternative medicine practice that taps into the healing power of scents from essential oils extracted from plants in order to balance your mind, body, and spirit,” according to an article in Psychology Today.
8:45: Perform Gentle Yoga or Mindfulness Meditation to Relax Your Body
The benefits of meditation include helping you to sleep better, according to the Mayo Clinic. There are many ways to meditate, including guided meditation and yoga. Mindfulness meditation helps you to focus on the flow of your breath to ease tension before bed. We set out the simple steps to mindful meditation in our article, linked below.
8:45: Draw Yourself a Hot Bath to Soothe Your Muscles
If you’d prefer to relax with a hot bath, we won’t stop you. A 10–15-minute hot bath, one to two hours before bed, can work wonders for soothing the senses. Relax in the tub with one of our terry tub pillows.
It can also create the right conditions for you to fall asleep faster. The hot bath causes your core body temperature to rise. When you step out of the bath, your core temperature begins to drop, which helps signal your body it’s time for sleep, according to a study cited by The Healthline Editorial Team.
9:15 PM: Pull a Spirit Oracle Card for Affirmation
One of the joys of participating in the Aurasanctuary, NYC Experience was being introduced to Nicole Buffett and her intuitive artistry as it is reflected in her spirit oracle deck. We see the art and affirmations of the cards in her spirit oracle deck as a wonderful addition to a bedtime routine intended to calm the mind and body in preparation for sleep. Read more about Nicole and her spirit oracle deck in the article, linked below.
9:30 PM: Read Before Bed to Clear Your Mind
Reading at bedtime can relax you by decreasing your cognitive arousal allowing your brain to wind down. Learn what, where, and how long you should read before bed to help you calm down and fall asleep, in “Reading Before Bed Can Help You Sleep,” linked below.
9:45 PM: Place Your Eye Mask on to Block Out the Ambient Light
The last thing you do before you rest your head on your pillow is to secure a soft, silk eye mask over your head. This allows 15 minutes for you to fall asleep. You can read about the “5 Benefits of Sleeping with an Eye Mask,” in our article linked below.
In addition to eliminating ambient light so you can get the best sleep possible, the gentle pressure of an eye mask can have a calming effect to help you fall asleep. Our silk eye masks also protect your eyes from the friction of rubbing against your pillowcase and help your skin retain moisture.
Whatever bedtime routine works for you is the best bedtime routine.
-Team at down etc
Read more:
Bedtime Rituals for Better Sleep
5 Benefits of Sleeping with an Eye Mask
Artist Series: Nicole Buffett, Fine Artist, Activist, and Spiritual Healer
Mindfulness Meditation to Improve Your Sleep
Reading Before Bed Can Help You Sleep
About down etc
For over twenty years, down etc has worked with hoteliers and professional housekeepers in hotels around the world to provide pillows and bedding that will offer hotel guests memorably great sleep. Through our retail website, we seek to provide products that will result in the same quality sleep for our customers at home. We believe in the restorative power of a great night’s sleep, whether at home or away.
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