Getting the requisite amount of sleep each night plays a key role in supporting our health, both from a physical and mental perspective.
Generally speaking, adults should get an average of seven to eights hours sleep every day to ensure they can cope with whatever life throws at them when they wake up.
However, while some people can fall asleep without too much difficulty, many have to undertake structured pre-bedtime routines to boost their chances of an undisturbed night.
Relaxing activities such as meditation have been proven to be extremely effective in this area, although this is not a fix-all for every individual.
Some people prefer to wind down by reading, while others may listen to music or play online casino games on their smartphone.
Fitness and lifestyle consultant Jay Ferruggia supports the idea that establishing a pre-bedtime system is the best way to get a good night’s sleep.
“Having a routine to wind down at night is the most important thing,” Ferruggia said. “Keep the lights low and no computer or bright lights for at least two hours before bed.
“Do a brain dump into a journal to wrap up the day and prepare for tomorrow. Read non-stimulating stuff. Meditate and practice deep breathing.
“Stretch and do some light self-myofascial release. And eat some carbs within a few hours of bed to help you sleep better.”
Numerous other research studies and sleep experts extol the virtues of formulating a pre-bedtime routine to boost your chances of sleeping soundly.
Sleep is essential to our daily lives, giving the body and mind a window within which they can rest, recuperate and prepare for the following day.
Good quality sleep helps to stave off numerous health conditions such as obesity, high blood pressure, heart disease, stroke and diabetes.
A lack of sleep can also be detrimental to mental health, increasing the risk of issues such as anxiety and depression affecting a person.
By establishing a bedtime routine and a creating a comfortable sleep environment, you will maximise your chances of getting good quality rest.
Investing in a suitable mattress and installing dimmable lighting are among the ways you can make your bedroom into a welcoming sanctuary.
With those elements in place, your relaxing pre-bedtime routine will then enhance your chances of getting through the night undisturbed.
Neuroscientist Matthew Walker is a big fan of people giving serious consideration to the activities they undertake in the run-up to bedtime.
By creating a routine and adhering to it throughout the year, Walker says your overall wellness will benefit massively in the long run.
“Your body’s internal clock follows a specific sleep-wake cycle,” Walker said. Going to bed late one night and early the next throws your circadian rhythm off balance.
“Attempting to catch-up on missed sleep over the weekend may not always be effective and can result in physical and mental fatigue.
“Thus, adhering to a daily sleep schedule can be highly beneficial for your overall health and wellbeing.”
