Creating a Healthy Sleep Routine with Dawn House
To add to the benefits from sleeping in your Dawn House bed we wanted to share how a good sleep routine can also enhance a better night’s sleep.
Bedtime routines are not just for kids. Research shows the importance of a sleep routine for adults, especially as we age. We are creatures of habit, often moving through our day with the same routines from the time we wake until the time we return home from work. However, few of us think about the benefits of having a routine to settle us into bed for a good night’s sleep.
Creating a bedtime routine for better sleep will help your brain recognize that it’s time to wind down for the day and prepare for sleep. Each person’s routine may be different, but the key is having one, and following it each night, even on the weekends.
Here are a few options for what your routine can include.
1. Set a bedtime. ⏰
Picking a time that you will crawl into bed may be the most important part of your routine. Adults need 7+ hours of sleep a night so work back from the time you need to wake up in the morning and be sure that you are settled into bed in time to get your 7+ hours. That time will determine when you need to start preparing for sleep.
2. Prepare for the next day.
We have all had nights where we can’t fall asleep because we’re thinking about the day ahead. Or we wake in the middle of the night and lay there for hours planning out our day. Take time before your bedtime routine to prepare for the next day. Make notes about what you may need to get done. Laying your clothes out and making your lunch is not just a good idea for children, it can also help you feel less rushed in the morning.
3. Turn off electronics. 📴
Many studies have shown the effects of electronics and blue light on sleep quality. Turn off the tv and put down your phone at least 30 minutes, if not an hour, before you are planning to fall asleep. This allows your brain to slow down from the stimulation of the content you are taking in and gives you time away from the blue light that may block the melatonin needed to help you sleep.
4. Check temperature and lighting.
Ensure that your room temperature during sleep will range between 60 and 67 degrees. This may vary depending on what you sleep in, what covers you have on your bed and if you sleep alone or with a partner. If you have a dimmer on your overhead light now is the time to turn that down or choose a less bright light on your nightstand.
5. Bathroom routine.
Setting up your bathroom routine can also be a part of your bedtime habits. Washing your face with warm water and flossing and brushing your teeth are not only good hygiene but can be a part of the signal to your brain that you’re preparing for sleep.
6. Meditation and/or prayer.
Whether part of your religious, spiritual or self-care rituals, taking the time to sit quietly can create a calming space to lower your heart rate, connect with your values and find a moment of peace.
7. Journal gratitude.
Writing in a journal can help you release the day’s experiences, provide an outlet for future plans, and give you an opportunity to focus on what you are grateful for from your day.
8. Read. 📖
If reading is the last activity you do before you turn over to fall asleep be sure that the story or content isn’t too exciting. It should be just interesting enough to keep you engaged but not enough to get your heart racing or keep you from going to sleep at your set time.
Finally, turn off the light and get comfortable. Maybe try that Zero G setting.
These are just a few options for creating a bedtime routine. Other areas to be aware of are timing of meals, exercise routine and timing and affects of your partner's sleep patterns. No matter what you choose, be sure that you stick with it, every day of the week. These ideas along with your Dawn House bed should help you find the better night’s sleep you’ve been dreaming of.
