Bedtime Routine: Tips for Better Sleep

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Bedtime routines are not just for kids. 

Over a third of American adults report sleeping less than the recommended 7 hours per night. Individuals sleeping less than 7 hours per 24 hour period report a higher incidence of chronic issues such as obesity, heart disease, depression, kidney disease, and diabetes per CDC statistics. 

Sleep can be improved by creating a healthy bedtime routine that relaxes the mind and body. Below are some ideas for creating a routine to improve sleep. 

5 Steps for Bedtime Routine Success

1. Set a bedtime and stick close to it at night. 

Keeping a bedtime lets your mind acclimate to your timing of sleep.

2. Avoid eating meals within 1-2 hours before bed.

Sleep can be hindered by reflux and stomach pain, to prevent these symptoms avoid eating within 1-2 hours of bed.

3. Replace screen time in the evening with a book, bath, craft, or other relaxing activity. 

Light from phones, tablets, computers, and TVs, has been shown to be disruptive to the body’s natural sleep cycle, so try replacing these with a different activity as bedtime approaches.

4. Try journaling or a simple to-do list before bed. 

Take time to sort through thoughts and feelings before bed to improve sleep.

5. Add stretching, yoga, and/or meditation.

Relieve stress through the above activities to relax the mind and body in preparation for bedtime.

AH

 

Make Sleep a Priority

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Amerian culture does not value sleep.

Sleep is an important part of a healthful lifestyle. While you are sleeping, your immune system works to repair damage and clean up cellular messes in the organs. The nervous system mends while memories are being formed during dream time.

Research has shown that inadequate sleep puts you at risk for diabetes (and it’s complications), obesity, cardiovascular disease, and early death. Some studies have found that even one night of poor sleep (less than 6 hours of sleep) increases insulin resistance.

Poor sleep can increase levels of your appetite-stimulating hormone (ghrelin), stimulate the production of your stress hormone (cortisol) and decrease glucose tolerance. It is optimal to get 7 to 9 hours of sleep per night. 

Tips to Improve Sleep:

  • Quiet time: Spend a half-hour with meditation, prayer, relaxing music or other quiet time prior to bedtime. 
  • Routine: Try to go to bed and wake up at the same time each day (even the weekends).
  • Self-talk: Tell yourself, “I’ve done all I can for today. I will do the rest another day. Now it’s time to sleep.”
  • Sunshine: Sunshine promotes sleep by causing the body to produce melatonin (which helps the body with sleep).
  • Activity: Get in some physical movement during the day, so your body will be tired when it’s time to sleep.
  • Environment: Set up an environment conducive for sleep – have a comfortable bed, dark room comfortable temperature and quiet. 

Things to Avoid at Night: 

  • Vigorous exercise: Vigorous exercise revs you up. It can be good for the daytime, so you are bedtime. Stretching or yoga work better at night.
  • Intake: Avoid a large meal before bedtime, which can cause heartburn. Avoid drinking a large amount of liquid before bedtime, which can wake you up during the night to urinate.
  • Alcohol/Caffeine/Nicotine: Caffeine and nicotine are both stimulants. Alcohol keeps your body in a light stage of sleep and prevents deep sleep required for healing.
  • Technology: Technology will stimulate your brain and can make it difficult to fall asleep.

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Foods to Avoid Before Bedtime

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Everyone wants to have a great nights rest without feeling bloated or uncomfortable in his or her stomach. There are various foods that may be harder to digest before bedtime, and may cause heartburn or nausea. Here are some foods that you may want to avoid prior to bedtime.

High-fat foods not only make you gain weight, but they also have an affect on sleep cycles. A heavy meal activates digestion, which can lead to nighttime trips to the bathroom. Eating fried foods before bedtime can result in trouble falling to sleep due to stomach pains, cramping and acid reflux.
Ice cream contains high amounts of fat, which is digested at a slow rate. It also contains a lot of sugar, which can keep you up.  
Vegetables such as, broccoli, cabbage, onions and cauliflower are high in insoluble fiber that moves

slowly the digestive system. These vegetables can make you full longer but also contain
gas-producing qualities.


These are just a few of the foods that you can avoid from affecting your nighttime bathroom runs. Avoiding these foods will lead to better nights rest.    
Posted by: SSG