How to build a perfect wind-down routine for sleep

This submit by sleep scientist Dr. Jason C. Ong is a part of our Sleep Health course. You’ll be able to expertise the complete 14-day course with a subscription to the Headspace app.

Sleep thrives on a common routine. Constructing a nice, constant wind-down routine for the top of your day is the easiest method to practice your physique to know that it’s time for mattress. This can improve your probability of sleepiness, and make drifting off a lot simpler.

As all the time, consistency is vital. In the event you’re utilizing Sleep by Headspace, you possibly can arrange a notification that offers you a light nudge, letting you already know it’s time to begin winding down. Ideally, this could start someday earlier than you get into mattress and be your sign that it’s time to cease working and let go of the day.

Now comes the enjoyable half: put aside an hour or so for your wind-down actions. These needs to be issues which can be pleasant in their very own proper, relatively than actions you suppose will make you sleepy. They shouldn’t be too stimulating, after all: actions like studying, knitting, or listening to calming music are simply the ticket. It’s finest to strategy your wind down with an perspective of “non-striving,” the sort we apply in meditation. Which means not specializing in the end result, simply experiencing an enjoyment of what you’re doing for its personal sake. This can make it easier to to shed the day’s worries, and put together your thoughts and physique for sleep to naturally happen.

It could be a good concept to scale back display time throughout this era — even dimming the lights in your own home may help your mind to acknowledge that it’s getting shut to bedtime. Constructing a sleep routine like this may be a actual present to your self. It’s the top of the day, in spite of everything, so that you deserve a little reward.

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