Exploring the Bedtime Routine: Habits and Rituals for Better Sleep
Bedtime routines, or the lack thereof, can significantly impact the quality of our sleep. Whether you prefer a structured routine or one that varies slightly each night, finding the right combination of activities to help you transition from a busy day to a peaceful night can make all the difference.
Personal Bedtime Routines
Some people, like myself, live a solo life and end up doing whatever happens to catch their attention before going to bed. While I often work into the night to prepare for the next day, there are some rituals that I couldn't live without. Setting the security alarm, letting the dog out, and running the dishwasher are just a few of the must-haves. However, other than that, the routine can be quite fluid and different every day.
Work-Around Routine
Working from home and dealing with clients in other time zones means my sleep schedule can be quite flexible. To ensure I get enough sleep, I adjust my bedtime according to my work schedule. This can sometimes mean working up until the early hours of the morning, losing track of time, and forgetting to go to bed. But the freedom of living alone and working from home is invaluable in these situations.
Relaxing After Work
After a long day of work, a favorite relaxation technique is to have a few beers and strip down to my clothes. Typically, I go to bed after 1 in the morning, but it’s not uncommon for me to stay up until 3. Keeping the window open and the blinds slightly ajar allows in a cool breeze, and my phone or tablet sits next to me, playing white noise. I usually manage to get about 6 hours of sleep.
My Childhood Bedtime Routine
During childhood, my bedtime routine revolved around my mother. She would change my clothes, read me a story, and recite a Bible verse. She would then pray with me and say the traditional wish: 'Good night, see you in the morning, bright.' These simple rituals, especially the bedtime stories, created a special bond between my mother and me. We were very close, as I was the only boy in the family and we shared the same birthday month.
Current Bedtime Rituals
If I were to imagine a bedtime routine today, it would likely revolve around soothing and tech-free activities to help wind down. A light reading or calming music would be followed by a relaxing activity, such as stretching or meditation. These gentle practices help ease any stress or anxiety from the day and transition the mind and body into a receptive state for sleep.
Additional Sleep Enhancements
To improve my sleep even further, I maintain several habits. Taking a warm bath before bed helps me relax and unwind. Additionally, wearing a pull-up at night is essential, as I still experience involuntary bedwetting due to night-time incontinence and occasional day-time incontinence during stressful periods. Ensuring my room is dark and playing relaxing music before bed further contributes to a restful sleep environment. I also use a sleep cycle app to track my sleep patterns and ensure I'm getting the rest I need.
Conclusion
Bedtime routines are highly personalized and can greatly impact sleep quality. Whether structured or free-form, incorporating relaxing activities can help ease the transition from daily activities to a restful night. For those dealing with sleep challenges, implementing simple routines and habits—like taking a warm bath and ensuring a dark, relaxing environment—can make a significant difference. Experimenting with different techniques and finding what works best for you can lead to a more rejuvenating and restful sleep.