If you’ve been craving better sleep, this blog post on setting up a lasting bedtime routine is for you. According to the Center for Disease Control (CDC) about 35% of US adults experience “short sleep duration.” Whether it’s full-blown insomnia, or just trouble falling asleep— it’s no secret adults have a hard time falling asleep and staying asleep. Luckily, there are some very simple and enjoyable things you can do to make a drastic change in your sleep health. Sleeping on a mattress that fits your sleep position can make a huge difference in both sleep quality and duration. Take the short but effective sleep test at your local Denver Mattress to find the right mattress for your sleep style. Along with the right mattress, setting up a bedtime routine to prepare the mind and body for sleep can be both enjoyable and effective. We’ve created a simple but powerful sleep guide to help establish a healthy and long-lasting sleep routine.
Ultimate Bedroom Routine
2 hours before bed: Unplug from work and cool down house between 65°-68°
It’s impossible to relax while you still have work and projects on the brain. Unplug from work around 2 hours before bed and begin settling in for the night. Lower the temperature to somewhere between 65° and 68° to bring your core temperature down to the ideal sleeping environment.
1.5 hours before bed: Start powering down electronics (TV, phone, tablets, etc.)
Our everyday life is filled with screens emitting blue light. Blue light may not sound like such a bad thing, but this type of light actually has its own frequency and wavelength. Blue light wavelength is energizing and boosts attention because it is similar to early morning light. If you’re scrolling through your phone before bed, you’re sending your brain signals to stay up and pay attention. The same goes for TV screens and other devices. Combine those energizing wavelengths with sound and images, and you’re setting yourself up to stay up much longer than when you finally put the phone down. This may be the hardest habit to break when creating your new bedtime routine, but it’s well worth the investment.
1 hour before bed: Take a bath or shower (light some candles for ambiance to create a relaxing mood)
After you’ve powered down the screens, go somewhere where it’s impossible to take electronic devices— the shower or tub. Dim the lights or light some candles to create a relaxing ambiance for bedtime. Bathing is a great way to wash the stress of the day away, as well as saving some time for yourself in the morning.
45 minutes before bed: Put on some comfortable pajamas and socks
Comfortable pajamas might be underestimated but very important detail for healthy sleep is comfortable pajamas. A lot of people tend to wear workout clothes to bed because they are breathable and stretchy. This actually isn’t ideal as they can be too tight and subconsciously remind you of an energizing workout. Opt for the loose-fitting and soft fabrics. Try to keep your workout clothes and pajamas completely separate. It’s an odd trick, but many sleep influencers like Ariana Huffington swear by it.
40 minutes before bed: Make some tea or a warm drink like golden turmeric milk
Relax with a cup of chamomile tea to continue the evening wind-down. This recipe for turmeric milk has anti-inflammatory properties as well as sleep-inducing properties. It’s also commonly known as “golden milk,” and has gained tons of popularity over the past few years for its healing and relaxing properties.
We didn’t include brushing teeth as part of the bedtime routine, but it’s very important! A good time to fit dental hygiene into your bedtime routine is right after bedtime tea.
30 minutes before bed: Settle into bed with a book and place your cell phone out of arm’s reach
The time has arrived for actual bed in your bedtime routine. Grab a book and place your cell phone out of arm’s reach. This will eliminate the impulse to grab your phone when you get bored. If your bed is more than 8 years old, it’s probably time for an upgrade. The amount of dead skin cells and body oils adds up over the years. If that’s not enough to bug you, consider the quality of sleep you could be getting by sleeping on a bed that is fit for your unique sleep style. Stomach sleepers or side sleepers need a different level of support than back sleepers. The experts at Denver Mattress can identify the right mattress with their in-store sleep test. Find a Denver Mattress location nearest to you.
10 minutes before bed: Journal, do bedtime yoga, or meditate to clear your mind for peaceful sleep
The final piece in your bedtime routine is completely unwinding your mind for sleep. Journaling, doing bedtime yoga, or meditating can be extremely helpful in relaxing the mind. Try our bedtime yoga routine tonight.