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As parents, we all know how difficult it can be to get a good night’s sleep. Between juggling work, kids, and life admin, it can seem impossible to get the recommended 7-9 hours of sleep per night. Not to mention if your wee one interrupts your sleep (I’ve got a separate blog post on coping with sleep depravation coping strategies).
But the truth is, getting enough sleep is essential for our health and well-being. One of the ways we can look to improve sleep is to consider how can we establish a better bedtime routine. This is something we often put a lot of time and energy into for our wee ones but we often forget it’s helpful for us!
Here are some ideas:
- Make it Consistent
Consistency is key when it comes to establishing a bedtime routine. Consider having consistent bedtime and wake-up time, even on weekends. This will help regulate your internal clock and make it easier to fall asleep at night. Of course, there will be exceptions, but do your best to stick to the routine as much as possible. Some of the members of The Hypnoparenting Club find it helpful to set a bed time alarm too.
- Wind Down with Calming Activities
In the hour leading up to bedtime, wind down with calming activities that help you relax. This might include reading a book, taking a warm bath, or practicing some deep breathing exercises. Avoid activities that are too stimulating, such as checking work emails or scrolling through social media (yes, I know it may seen relaxing but it’s not particularly helpful).
- Make it Enjoyable
Bedtime routines don’t have to be boring! Find ways to make it enjoyable for yourself. Maybe you can listen to your favourite music, sip on a cup of herbal tea, or take a few minutes to do some gentle yoga stretches. Whatever it is, make sure it’s something that you look forward to and helps you unwind.
- Establish a Predictable Routine
Just like kids, adults thrive on predictability. Establish a predictable routine that you can count on. Maybe you start with brushing your teeth, then read for a little bit, and then turn out the lights. Whatever it is, make sure you know what to expect so you can feel prepared for bedtime.
- Set the Mood with the Environment
Creating a calm and relaxing environment can go a long way towards helping you fall asleep. Keep your bedroom cool, dark, and quiet, and invest in some comfortable bedding and pillows. You can also use a white noise machine or some soft music to help you relax and drift off, or a hypnotherapy track.
- Avoid Screens
This is a big one! The blue light emitted by electronic devices can disrupt your natural sleep rhythms and make it harder to fall asleep. Try to avoid screens for at least an hour before bedtime. If you need a little wind-down time, consider some low-tech activities like reading a book or practicing mindfulness meditation.
- Be Patient with Yourself
Finally, be patient with yourself. Establishing a bedtime routine takes time and effort, but it’s worth it in the end. Be consistent and stay positive, even when you’re feeling tired or stressed. Remember, you’re helping yourself establish healthy sleep habits that will benefit you for a lifetime.
In conclusion, establishing a bedtime routine is essential for getting a good night’s sleep. By making it consistent, calming, and enjoyable, you can help yourself establish healthy sleep habits that will benefit you for a lifetime. So, put on some soothing music or a hypno’ track and get ready to drift off into dreamland!
