Your pre-sleep routines refer to the habits you have right before you go to bed. They play a large role in determining how fast you fall asleep - and the quality of sleep that you get.
If you've suffered from insomnia or other sleeping issues, you may want to think about changing your sleep habits. Even minor changes, like some of those listed below, cost no money but can have a marked impact on your night.
Maintain a Schedule for Pre Sleep Routines
One of the simplest ways you can fall asleep easier at night is by maintaining a schedule. You should complete your pre-sleep routines at the same time each day. This turns your routine into a natural habit for your body, forcing it to adjust to falling asleep at the same time each day.
It's also a good idea to stay away from some habits right before bed. Watching TV, staying on the computer, or immersing yourself in bright light right before bed doesn't help your body turn off. Instead, your mind will stay stimulated and will struggle to fall asleep.
Try doing calming and quiet things, like reading a book, taking a bath, or even meditating to relax your mind and body before crawling into bed. Making these as much a part of your pre-sleep routine as brushing your teeth or changing into pajamas can have a positive effect on your sleep habits.
Avoid Using Your Bed for Activities Beyond Sleeping
You should avoid using your bed for anything besides sleeping. Working, eating, reading, or generally laying in bed throughout the day can confuse your body.
Maintaining a clear association with your bed and sleeping makes it easier for your mind to turn itself off when you lay down. It's a sort of Pavlovian response - like how you feel the urge to pee more as you get closer to a restroom (known as Latchkey Incontinence).
Sleep in the Dark (And in Silence Too!)
Though this may seem obvious, another effective way to improve the quality of your sleep is to reduce the amount of light in your bedroom. Investing in blackout curtains or other window treatments to block out light makes it easier to fall asleep.
You should also move electronics, like your phone, computer or TV, out of your room. While they may not emit much light at night, a standby light or a flash from a notification can disturb your sleep pattern. Having electronics in your room also may tempt you to use them when laying in bed - which undermines that Pavlovian association mentioned above.
If you absolutely must have at least your phone with you, set it to silent and turn it upside down. This prevents any buzzing or flashing lights from disturbing you.
Avoid Drinking Alcohol Before Bed
An additional thing to consider is your alcohol intake. Drinking too much before going to bed can negatively impact the quality of your sleep. Drinking can make it more likely for you to wake up in the middle of the night.
Of course, this doesn't mean that you can't have a drink every once in a while. It does mean that you should try to give yourself time to sober up if you go out at night, and drink lots of water before going to sleep. You may also want to cut back or stop drinking if it is becoming disruptive to your sleep schedule.
Get Regular Exercise
Something that you can change about your pre-sleep routines that can make it easier for you to fall asleep is making sure that you have enough exercise. This is especially true if you work an office job, or otherwise, do not have much physical activity throughout the day.
For most people, even exercising right before bed can help tire you out and improve your sleep quality. Generally speaking, exercising will also benefit you in many other ways, improving your health and fitness at the same time as it improves your sleep.
Try a New Pillow for Your Sleeping Position
If the above changes to your pre-sleep routines do not help, any sleeping issues that you may be experiencing could lie with your bedding. You'll get the best sleep if you are the most comfortable you can be.
You should pay attention to the position that you sleep in, and what your preferences are. Some sleeping positions are better suited to different types of pillows. Further, some people prefer different firmness levels in their mattresses or need a certain type of blanket to fall asleep at night.
You should experiment with different materials, types of bedding, and mattresses to find the one that you feel the most comfortable with. Mattress stores will be more than happy to let you try out their floor models. It's worth putting the time and money into choosing your bedding, as you will spend almost about a third of your life sleeping in bed (or trying to fall asleep).
If You Sleep on Your Stomach, Try Our Belly Sleeper Pillow
When combined with good pre-sleep routines, using the right pillow can greatly improve your sleep. The belly sleeper pillow is designed for those who sleep on their stomachs. Sleeping face down can be uncomfortable for regular pillows, making it harder for you to fall and stay asleep at night.
Consider trying the belly sleeper pillow today! We guarantee that you'll like it within the first 100 nights, and if you're not completely satisfied, will take it back with no questions asked.