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Power Of Well-Rested Nights: Build An Effective Nighttime Routine

ways to improve sleep quality

Reviewed by

Dr. Sangeeta Hatila - Neuro Psychiatrist
Dr. Sangeeta Hatila - Neuro Psychiatrist

Published on December 25th 2024

“Good night! Sweet dreams!”

We’ve often used this phrase in conversation. But how often do we take a good night’s sleep seriously? 

Most of us wake up grumpy, frustrated at the alarm for going off too early, at the sun for shining too bright, and at the world we have to go out and face. We complain all the time about not getting enough rest or having a crazy sleep schedule. But how often do we actually know ways to improve sleep quality?

With our workloads and responsibilities, we treat sleep as a reward when we should be treating it as an important necessity. Sleep is not something to be earned by working hard, but rather something our body needs to work efficiently.

Now. How exactly do we make well-rested nights a part of our lives?

There are three aspects to getting a satisfying night’s sleep. They are good sleep habits, a good sleep environment, and a sleep-conducive environment.

What are the benefits of an effective nighttime routine?

  • Better functioning and higher energy for the day.
  • Less stress, reduced anxiety, and better mood.
  • Enhanced metabolism and a better-functioning immune system.
  • The body functions better when it is well-rested.
  • Increased productivity and mental clarity.
  • Increased creativity and better cognition.

 

“The difference between a good night and a bad night is not the amount of sleep you get, but the quality of sleep you get.” Arianna Huffington, Founder of The Huffington Post

Developing healthy nighttime routines: 

Healthy sleep habits are practices that help promote healthy and restful sleep.

Good sleep habits, also referred to as sleep hygiene, are essential to ensuring a satisfactory night’s sleep. Ways to improve sleep quality are by practicing and putting yourself in the most conducive space to sleep well every night. It is important to build these habits to make sure that, along with the right hours of sleep, we are getting the right quality of sleep as well.

Here is a small guide to help you build better sleep habits.

1. Having a regular sleep schedule:

Fix a bedtime and a wake-up time. Fixed sleep schedules act as a way of training our body to get maximum rest during this time. This can help with sleeping regularly and getting the right amount of sleep each day.

2. Less nap time:

Taking more naps during the day can disturb the sleep we get at night. Experts advise us to avoid naps after 3 p.m. to not throw off the night’s sleep.

3. Lifestyle:

A healthy diet and getting enough exercise are also good sleep habits. Why? This is because taking adequate vitamins and minerals through a diet can help improve the quality of sleep. Medium-intensity physical activity is found to improve overall sleep quality levels.

4. Avoiding caffeine and alcohol:

Caffeine might help us focus when working late nights, but it can ruin the quality of sleep. Drinking caffeine or alcohol at night, especially, is guaranteed to affect sleep in a negative way.

“Sleep is the best meditation.” Dalai Lama

Building an effective nighttime routine: 

A nighttime routine is essential to help you unwind properly and relax for better sleep quality. A calm and relaxed mood can increase the quality of your sleep tenfold. 

The purpose of a nighttime routine should be to ease ourselves into a state of mind that is most conducive to sleep.

An effective nighttime routine should consist of steps or rituals that get our body ready to rest.

Creating a routine to follow is another way to tell our minds that it is now time to rest.

Here are a few examples of steps to include in a nighttime routine: 

1. Unplug:

Unplug all screens. Turn off the TV and put down the phone. Disconnecting from the digital world helps reduce stimulation for our brain. It helps reduce the chatter and traffic of thoughts in our brains.

Good sleep environment - unplug from all devices

2. Tea or a Light Snack:

Herbal teas and a nighttime snack are comforting ideas for a bedtime routine. Chamomile or lavender are known to induce relaxation responses in the body. Likewise, fruits like cherries, kiwi, or nuts are also great to munch on before heading off into sweet dreams.

nighttime Routine - Chamomile tea

3. A Warm Shower:

Warm showers are known to help with muscle tension and improve blood circulation in the body. Taking a warm shower is a great way to induce sleep and prepare your body for rest. Warm showers often help with feeling sleepy. A warm shower might be just what our body needs to doze off.

nighttime Routine - warm shower

4. Relaxing Hobby:

A relaxing hobby like reading, journaling, or even listening to relaxing music can help prepare the body for a good night’s sleep. Relaxing hobbies are a wonderful way to unwind from the day’s stress and take your mind off of worries, which is conducive to good sleep.

nighttime Routine - relaxing hobby - reading

5. Meditation:

A few minutes of meditation before bed is the ultimate tool to improve sleep quality, as it helps relax your mind and calm down thoughts.

nighttime Routine - meditation

“A well-spent day brings happy sleep.”  Leonardo da Vinci

Creating a sleep-conducive environment: 

So you have made chamomile tea a part of your night, and you are meditating as well. Yet you find that your sleep is disturbed. The reason may be your good sleep environment.

Is the area you sleep in quiet? Is your bedding comfortable? Is the temperature right? Are you disturbed by bright lights or loud noises? 

Let’s talk about the why before we get into the how. It’s important to have a sleep-friendly setting because it helps you get a good night’s rest. In other words, it’s the base of your nighttime schedule. The right conditions for sleep are one that is cozy, quiet, and dark. These things tell your body that it’s time to relax and rest.

Why It’s Important:

The value of a sleep-conducive environment cannot be emphasized. It immediately affects the quality and duration of your sleep. A well-designed sleep environment can help you fall asleep faster, sleep deeper, and wake up feeling more refreshed. In contrast, a negative sleep environment can cause sleep disorders such as insomnia, which can have long-term detrimental consequences for your health and everyday performance.

Assessing the environment you sleep in is also equally important. Why? Studies have shown that the environment in which we sleep also improves sleep quality and impacts the quality of sleep. Creating a sleep-conducive environment in your bedroom is one of the ways to improve sleep quality. 

Let us look at the characteristics that a good sleep environment should have: 

1. Peace and Quiet:

One of the main parts of sleeping well is to sleep in a place where there is as little noise as possible. An area with loud noises can disturb the quality of sleep. Blocking out noise is a sure-shot way of ensuring undisturbed sleep. 

2. Dark:

It is a fact that sleeping in complete darkness is the best for getting restful sleep. Avoid bright night lights. It is a good idea to draw the blinds to block out external lights. 

3. Right Temperature:

The temperature in your room should not be too hot or too cold. Try a cosy setup. Getting comfortable sleep means setting the right temperature for yourself to sleep in. Make sure there is adequate ventilation as well.

4. Mattress and Pillow:

While it may seem trivial, the right mattress and pillow can change your entire sleeping game. Having a mattress that provides the right support and the right pillow for your neck can also greatly improve sleep quality.

5. Aromatherapy:

Essential oils and humidifiers are gaining popularity when it comes to improving sleep quality. Smells like lavender, vanilla, and jasmine are quite popular for having a calming effect on our minds and helping sleep better.

Conclusion:

The power of well-rested nights is transformative. By creating a sleep-conducive environment and building an effective nighttime routine, you can enhance your sleep quality, leading to improved health, mood, and productivity. Remember, sleep is not a luxury; it’s a necessity. Prioritize your sleep, and you’ll reap the benefits in every aspect of your life.

Frequently Asked Questions

1. How can I naturally increase my melatonin levels?

To naturally increase melatonin levels, try to get exposure to natural light during the day, avoid bright screens before bed, and consider supplements if necessary, but consult with a healthcare provider first.

2. Is it okay to exercise at night?

Light to moderate exercise can be beneficial, but intense workouts close to your sleep or bedtime may interfere or disturb your sleep. Try to finish your workout or exercise at least a few hours before going to sleep.

3. What temperature is best for sleeping?

The ideal bedroom temperature for most people is around 60-67 degrees Fahrenheit (15.6-19.4 degrees Celsius).

4. How can I deal with nighttime awakenings?

If you wake up during the night, try to avoid looking at the time. Better still, try to relax and use deep breathing or meditation to help you fall back asleep.

5. Can napping during the day affect my nighttime sleep?

Short power naps (20-30 minutes) can be beneficial, but longer naps or napping late in the day can disrupt your nighttime sleep.

Sources

  • https://www.sleepfoundation.org/sleep-hygiene
  • https://www.sleepfoundation.org/how-sleep-works/does-napping-impact-sleep-at-night
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10503965/
  • https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults
  • https://www.sleepfoundation.org/sleep-habits

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