Creating Your Personalized Sleep Routine
Sleep can feel like a battle rather than its intended purpose–a period of rest. The amount of tasks during the day can also send one’s brain into a tailspin. So what can we do to allow the transition to sleep to be a peaceful one?
Looking back to a video by YouTuber, Real Vintage Doll’s House (a.k.a. Hannah), about the sleep routine of the 1940’s, there seems to be a pretty solid routine one can adapt in order to prepare for bed and wind down the mind. However, we must also account for the busy schedule of the modern-day human and how the length of time just isn’t possible. Hannah is fortunate to be able to plan out the routine from starting at 6 p.m. to getting into bed at 10 p.m. Therefore, that is about 4 hours with about 7 planned tasks during this routine. And Hannah also takes period-accurate media into account, as this was during the height of the Blitz in the UK, which made it necessary for routine such as listening to nightly news, which I shall omit.
For this blog, I have combined research on sleep hygiene and this routine in order to give some solid tips on how to be able to achieve proper sleep. For each of these activities, the timing allows for roughly 2 or 3 hours prepare yourself to get to bed on time and recover from any residual chronic fatigue from the day.
Several studies recommend that you have a light meal first, as a heavy meal can induce wakefulness. Having a small meal also ensures that you don’t go to bed feeling hungry, which can distract from sleep; also, make sure to also have some water or an herbal tea instead of caffeine for a healthy dose of hydration. And those who struggle to sleep are also recommended to make a sleepy-time tea. During this time, you should also silence notifications and put your phone into any sort of night mode to avoid heavy distraction. After completing these tasks at your own pace, you are ready to move on to the next part of the routine.
Dedicate roughly an hour or less to a quiet activity to help your mind wind down for sleep. For those with ADHD, a small concentration task may be better suited, such as reading, drawing, doing a puzzle, or journaling. When it comes to those who are feeling tense from the day, writing down a list of worries can aid sleep. The goal for this part of the day is to focus the mind, but quietly. If you wish to listen to a podcast or some calming music while doing your activity, that is welcome, according to YouTuber Hannah, who put on some records while doing yarnwork. It is best to do these activities in an area away from your bed to keep good sleep hygiene, which is defined as “behavioral and environmental components within an individual's control that impact on sleep.”
The next step is to slowly segue into establishing small nighttime rituals, such as brushing teeth and skincare. You can also begin to cool down your room with a fan or by opening a window.
If your bed is not already made, make sure to do so in a way that you will feel most comfortable. Those who experience back pain are recommended to keep a pillow under their legs to elevate them and tuck the corners of their pillow around their neck if lying on their back. For side sleepers, tuck the pillow between your legs instead. Then it’s time to get into bed and lie down. There are many wind-down podcasts and sleep videos on a variety of audio platforms you can listen to if you still feel restless. Those that begin with a guided breathing exercise tend to be the best, such as those from Headspace or Insight Timer. Set an alarm to prevent any oversleeping.
And to reiterate, here is the routine as a simplified list with an estimated time for each segment:
Have a light meal with liquids. (20-40 minutes)
Silence phone notifications and put it into night mode. (2-5 minutes)
Perform a quiet activity with minimal or calming background noise. (20 minutes- 1 hour)
Start personal hygiene rituals. (10-20 minutes)
Bring the sleep area to a comfortable temperature and provide additional comfort to your bedding. (8-12 minutes)
Set an alarm and sleep tight!
YouTuber Real Vintage Dolls House said that after following the routine, it was “one of the best nights' rest she had ever had.” It goes to show how having the bones of a routine just to prepare for bed can make a large difference in one’s sleep cycle.
If you can commit at least 5 days to this experiment and adjust to your needs and desires, you just might experience the same relief from any chronic fatigue! Have a good night and thank you for reading!
Navigating sleep issues can be challenging, but we’re here to help. Pace Yourself Counseling Collective offers therapy and nutrition counseling to help you address underlying causes for sleep issues, including anxiety, PTSD, eating disorders, and ADHD. Reach out today to see if our providers are a good fit for you!