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The Importance Of A Sleep Routine
Having a consistent sleep schedule and calming routine may help with getting to sleep quicker and staying asleep throughout the night. We should avoid working on engaging or stressful tasks near bedtime to go to bed in a relaxed state. Consistent, high quality sleep is worth the time investment.
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Sleep Better By Lowering Pre-Sleep Arousal
Anything that is done before bed that is mentally or physically stimulating could induce pre-sleep arousal and disrupt sleep. Activities like working late on difficult problems or engaging in arguments might lead to lingering thoughts during the night.
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Reduce Pre-Sleep Arousal By Avoiding These Activities
The following behaviors might increase pre-sleep arousal and disrupt sleep. These activities should be avoided 1-2 hours before bedtime:
- Engaging with social media (e.g., scrolling Twitter, TikTok, Facebook)
- Consuming stimulating or upsetting content before be...
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How is pre-sleep arousal defined?
Pre-sleep arousal can be cognitive or somatic.
- Cognitive pre-sleep arousal involves excessive thinking when trying to go to sleep. For example, replaying events of the waking day such as a heated argument or mistake at work could be classified as cognitive pre-sleep ar...
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Calm yourself before bed with these activities
There are several activities that can aid in feeling more calm before bed. Some examples to consider are listed below:
- Meditation
- Gentle exercise (e.g. light stretching or yoga)
- Reading a relaxing article or physical copy of a book (to avoid light from devices that may ...
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I am an academic sleep researcher, healthy sleep advocate, and writer. #sleephealth #sleepguide #sleepingtips
Allowing ourselves some time to calm down before bed is important to getting high quality sleep. I outline some reasons why below.
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Sleep is the most productive thing you do all day
The quality of life decreases when we don't get enough sleep. To improve your quality of sleep:
- Keep it cool, dark, and quiet. A temperature between 65 and 72 degrees Fahrenheit (18-22 degrees celsius) is recommended.
- No screens before bed. ...
The importance of a consistent sleep schedule
Set yourself a time for bed and a wake time. Then stick to it. A consistent sleeping schedule allows you to predictably plan all the other things you intend to do.
- Don't hit the snooze button, but practice getting up immediately.
- Set aside the h...
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