by Anishametra Saravanan
Weve all been there before; you’re winding down for the evening and you’re finishing one more episode of a show before getting ready for bed. You do your nighttime routine, getting comfortable in your nice cosy bed, and suddenly you can’t sleep. Thinking about what happened today at work and what’s on your to-do list tomorrow has you feeling anxious about the day ahead. In this case, a wind-down routine can help signal your brain and body that daytime activities are over and it’s time to go to sleep.
Here are some tips to help you establish a night routine that will hopefully help you sleep better as you recharge for your work day ahead:
1. Schedule technology-free time in your day
Many of us are guilty of scrolling through social media or watching a show right before bedtime. Many studies conducted have shown that blue light emission from your screen will negatively affect your circadian rhythm. Although some devices allow you to control the level of blue light in your screen, any type of bright light signals your brain to be awake so try to avoid looking at any screen, too close before bed and preferably 30 minutes before you sleep.
2. Separate your work from bed
As we continue to adjust to the COVID-19 pandemic, work-life balance has taken a serious hit for many of us. It’s important to create a clear boundary of workspace especially if you’re still given the option to work from home. Create a suitable and conducive workspace in your home to avoid working in the comforts of your bed as this may “train” your brain to associate your bedroom with work.
3. Read a book to calm your mind
An actual paperback book works best (remember to avoid those pesky blue light from screens!), but any kind of reading will help you wind down. One study has shown that just six minutes of undisturbed reading can reduce stress levels by 68%, and helps you get your mind off your worries.
4. Listen to soothing music
No matter what you choose to do to wind down for the day, listening to calming music can help you feel relaxed, even if you just have it playing softly in the background. According to studies, classical music has been proven to lower blood pressure. And if classical music isn’t really your vibe, playing your favorite music should work too!
5. Try light yoga or stretches
Stretching exercises may help you relax your muscles by relieving some tension after a long day at the office. A comprehensive review has suggested that meditative activities like yoga are incredibly beneficial for sleep quality and may also improve quality of life and alleviate symptoms of depression.
So, how do you establish a solid nighttime routine? The answer is both simple and complicated: consistency is the trick. No matter your routine, by alleviating anxious or worrisome thoughts, good quality sleep will come. By including these simple steps in your night routine, hopefully, you’ll feel well rested and take on your workdays by storm. If you find that you’re still having trouble with anxious thoughts before bedtime, talking to your doctor or a mental health professional may help you figure out strategies to cope.
Source:
Mental Health First Aid
