20 Aug What You Should Do For Your Bedtime Routine
People have morning routines where they set aside extra time to enjoy a hot shower, read the newspaper, take their dog out for a walk or do a quick workout. These activities help them adjust to a state of wakefulness and prepare them for the demanding tasks of the day. In a similar vein, you can train your body to adjust to a state of relaxation and calm before going to sleep with a nightly routine.
Start At The Same Time Every Night:
When you have a bedtime regimen, it is essential that you repeat the process every single night. Aspire to go to bed at the same time every night and wake up at the same time every morning, whether it as a weekday, weekend or holiday. Avoid pushing past your wake-up time by pressing on the snooze button or sleeping in just because you can. The reason why waking at the same time every day is good is that it reinforces your circadian rhythm, which improves multiple aspects of the body like digestion, immunity, emotional stability and mental productivity.
Use Sleep Apnea Equipment:
If you have obstructive sleep apnea or central sleep apnea, you should incorporate continuous positive airway pressure devices and other sleep aids into your routine. If you have been recently diagnosed and have no equipment at home, you can find CPAP machines and equipment in Vaughan or other Ontario locations like Toronto, Mississauga, Milton and Barrie. We have a wide selection of the best CPAP equipment in Canada from top companies like ResMed, Philips Respironics, Fisher & Paykel, Human Design Medical and Transcend. Make sure that your equipment is perfectly comfortable for you because an improper fit will be distracting and even ineffective — contact us to learn more about mask options and accessories that will ensure that your treatment doesn’t stop you from dozing off.
Get The Right Amount Of Sleep:
The benefits of your bedtime routine depend on whether you make sure you sleep for the right number of hours. As an adult, the recommended hours of sleep range between seven to nine hours unless you are experiencing specific health factors — for instance, pregnancy can influence the need for sleep beyond the proposed hours. People often question how many hours of sleep are necessary because they can function while surviving on less than seven every night — the problem is that they may feel like they are fine, but research has shown that people have cognitive functions are lowered when they get less sleep.
Try Mindful Activities:
Unwinding after a long day will make the transition to sleep easier than going straight from work, study or exercise and jumping to your pillow. One activity that you can try is meditating to soothe the body of stress and to calm down any anxious thoughts that might keep you awake. The reason why you should meditate before bed is that it has been proven to help people with sleep disorders, it makes it easier for them to fall asleep and it aids with the preservation of slow wave sleep. Another great mindful activity to try is writing down your thoughts before sliding underneath the sheets — studies have demonstrated that journaling before bed improves sleep time and quality, especially when people focused on positive subjects. If meditating or journaling don’t interest you, here is a list of mindful activities that you could incorporate into your routine:
- Listen to relaxing music
- Read a book
- Do a repetitive craft like knitting or needlepoint
- Take a hot bath
Practice a routine every single night so that it becomes an ingrained part of your schedule, like going to work or having lunch. Whenever you pull out your journal or put on your CPAP mask, your body will be ready to drift off.