Steps for building a strong sleep routine

Sleep plays an important role in various aspects of our life, including physical health, mental clarity and emotional balance, making adequate sleep an important part of our overall health and wellbeing.

However, if, like many individuals, you struggle with poor sleep quality or lack of sleep, you’re probably not experiencing the benefits of adequate rest. Let’s take a look at some helpful strategies for building a strong routine that supports adequate sleep.

Create a sleep-conducive bedroom environment

For optimal sleep, it helps to create the right environment in your bedroom. Ideally, it should be cool, dark, and quiet to enable your body and mind to drift off into a deep sleep. Try to reduce clutter in your bedroom to create a restful space and refrain from using electronic devices when in bed.

Practice deep breathing or meditation

Sometimes, we struggle to sleep because our mind is racing with anxious thoughts. One way to quiet these thoughts and allow ourselves to get to sleep more quickly is to practice deep breathing exercises or meditation before getting into bed. Try taking a deep breath in and then exhale slowly and fully. Notice how your body feels as you do this. Can you slow down your exhalation so that it is twice as long as your inhalation?

Set a time to go to bed

Your body likes routine. By setting a bedtime and sticking to it every night, you can help to regulate your circadian rhythm and encourage your body to rest when you get into bed.

Avoid drinking caffeine in the afternoon or evening

Your bedtime routine begins long before you climb into bed. The actions you take in the afternoon may impact your ability to get to sleep. Drinking caffeine can disrupt your sleep quality and quantity, and it stays in your body for several hours after consumption. To optimize your sleep routine, try avoiding caffeine in the late afternoons and evenings.