Creating your own healthy sleep routine

Getting a good night's sleep is essential for overall health and well-being. Quality sleep impacts everything from your mood to your immune system. Did you know that 1 in 3 people in the world report symptoms associated with Insomnia? The good news is that simple changes can significantly improve your sleep quality and whilst this advice isn't meant to be a quick fix, i hope it will help at least someone establish a healthier sleep routine over time. In this blog post, we will explore practical tips to help you develop a calming bedtime routine and enhance the quality of your sleep.

Having relearnt how to get to sleep after an illness, I've compiled some of things that I have used in my own healthy sleep routine in case it helps others.

Establish a Healthy Routine

One of the best ways to improve sleep is by sticking to a consistent sleep schedule. Aim to go to bed when you feel sleepy and wake up at the same time every day, even on weekends. Research shows that maintaining a regular sleep-wake cycle can help your body regulate its internal clock, making you feel more alert during the day and more relaxed at night.

For example, if you typically wake up at 7 a.m., try going to bed by 11 p.m. This consistency will signal to both your mind and body that it is time to rest. According to the National Sleep Foundation, maintaining a regular sleep schedule can reduce the likelihood of insomnia by up to 50%.

Relaxation Over Sleep

Remember that getting quality sleep starts with relaxation. Techniques that promote calmness can significantly impact your sleep quality. One effective method is controlled breathing, where you lengthen your exhale. This approach engages the parasympathetic nervous system, helping to lower your heart rate and blood pressure—which is ideal for sleep.

In a study published in the Journal of Psychosomatic Research, participants who practiced controlled breathing found improvements in their overall relaxation and sleep quality by 30%. Incorporating this technique into your nightly routine can help set the stage for better rest.

See also this article about the effects on sleep using diaphragmatic breathing helped nurses during the covid pandemic. https://pmc.ncbi.nlm.nih.gov/articles/PMC7724962/

Body Scan Meditation

Body scan meditation focuses on different body parts to promote relaxation. This practice helps release tension and increases awareness, making it easier to unwind before sleep. Before sleeping, spend a few minutes lying in bed and directing your attention to different areas of your body, starting from your head and moving down to your toes. As you breath out, visualise your breath travelling through your body, first to your head and then down each part of one arm (including each finger), then the other, then through each part of your torso, then each part of each leg (including each toe). Practice this without judgement or expectation of result.

A selection of foods that promote relaxation and sleep.

Be Mindful of Your Diet

What you eat in the hours before bedtime can significantly affect your sleep quality. Foods rich in tryptophan, like milk, oats and bananas, can act as natural sedatives. Incorporating these into your evening routine could signal to your body that it is time to wind down.

Conversely, avoid caffeine and sugary snacks, which can disrupt sleep. For instance, one study found that caffeine intake, even six hours before bed, can reduce sleep quality by 20%. If you're hungry, opt for a light snack like whole-grain toast with nut butter or a small bowl of oatmeal to help prepare your body for rest.

Limit Blue Light Exposure

With our reliance on devices, many people spend a lot of time looking at screens, especially before bed. The blue light emitted from phones, tablets, and computers can trick your brain into thinking it is still daytime, making it harder to fall asleep.

To improve your sleep quality, aim to avoid screens for at least one hour before bed. Instead, choose relaxing activities such as reading a physical book or journaling. These alternatives can help your mind transition into a restful state, making it easier to fall asleep.

Create a Sleep-Friendly Bedroom

Your bedroom should be your sanctuary for rest. Remove screens and devices that emit blue light. Consider adding blackout curtains to block out light and ensure a dark environment conducive to sleep. Research indicates that a darker room can increase the secretion of melatonin, a hormone that promotes sleep, by up to 40%.

Ensure your bedroom is well-ventilated and at a comfortable temperature. A comfortable sleeping environment can greatly enhance your sleep quality.

Use Sound Stories and Soundscapes

Sound can play a significant role in your ability to rest. Many people find comfort in sound stories, which are calming, narrated tales. YouTube offers various sound stories that can help you drift off to sleep. Popular options include “Sleepy Stories for Kids” and “Sleep Stories from The Honest Guys,” both of which have garnered thousands of positive reviews for their soothing effects. Given the amount of times I have fallen asleep watching older episodes of QI, I've listened to Stephen Fry's sound stories. There's one about lavender fields in Provence which I found particularly helpful (below).

Experiment with soundscapes, such as ocean waves or soft rain, to find what calms you. These gentle sounds can drown out disruptive noises and create a tranquil atmosphere for a better sleep experience.

I genuinely always sleep deeper after a soundbath and through helping others, I often hear people say the same. Soundbaths at first may seem a novelty to the brain, but once your nervous system knows and accepts that a soundbath will enduce rest, each soundbath experience should reinforce the relaxation reaction within your mind and body and thus triggering easier and deeper sleep.

Movement Meditations

Practicing movement meditation, such as gentle yoga or tai chi, can help prepare your mind and body for sleep. These activities promote relaxation and help clear your thoughts. For instance, a 10-minute routine of gentle stretches or tai chi can enhance relaxation and improve sleep quality.

Incorporating movement meditations into your nighttime routine can help signal to your body that it is time to wind down.

Practice Compassion

If you struggle with sleep, especially during hectic times, it’s essential to practice self-compassion. Understand that many people, including those with ADHD or those under stress, face challenges falling asleep. Approach your sleep difficulties with kindness. Acknowledge that each night offers a new opportunity for restful sleep, and be gentle with yourself during tough nights.

Recognising and accepting your struggle is the first step toward relaxation and making it easier to drift off to sleep.

When to Reset

If you find yourself wide awake after a protracted period, it may be time to reset your approach to sleep. Get out of bed and engage in a calming activity, such as sipping warm milk, eating a light snack like oats or bananas, or reading a book under dim light. Avoid bright lights and screens to keep your body in a sleep-friendly state. This gentle reset can help disrupt any negative thought patterns and help you relax, which although is not itself sleep, is a pre-cursor to sleep.

A tranquil landscape that can aid sleep through mental imagery.

Mental Imagery

Lastly, mental imagery can be an effective relaxation tool. Picture serene places, like a tranquil beach or a lush forest. Encourage your mind to visualize vivid landscapes that promote calmness. This exercise can help distract you from daily stressors and make it easier to drift off to sleep.

Redirecting your thoughts to peaceful imagery can be a simple yet powerful way to enhance your sleep experience.

I have found natural puzzles can also help, like thinking of my feet resting in the gentle waves of a sandy beach and watching the ripples on the water, imagining how the light and shadows change with the movement of the water. Try to flesh out what you can see in that image; each branch of a tree, or blade of grass; the more detailed (and boring) you can go, the better.

Final Thoughts

Improving your sleep quality involves taking small, manageable steps. These tips can help you establish a more restful routine and foster better sleep habits. Whether it's creating a calming pre-sleep environment or being mindful of your evening snacks, every little change can contribute to better sleep. By consistently trying these strategies, you can reap the benefits of a refreshing night’s sleep. Don't be put off if it doesn't work straight away.

It's not about getting to sleep, it's about helping our mind and body to relax so that sleep happens as a natural consequence. This is why compassion and routine can be fundamental allies to rest.

If you are concerned that insomnia is affecting your physical and mental health, please consult with your local medical professional. This article contains advice based on my own personal experience and research through helping myself and others. It should not be construed as professional medical advice from your own doctor or health service.