Part 4 of a 5-Part Series
Do you remember what bedtime was like when you were a small child? You probably had a special bedtime ritual or routine.
I’ll bet it went something like this:
- First you a had a warm bath, filled with lots of bubbles for sure, along with fun bath toys.
- After the bath, while Mom or Dad dressed you in your pajamas, you probably talked about your day, asked questions and had your toes tickled.
- Then, while you were tucked into bed, it was time for a favorite story, and maybe a song or a prayer.
- Finally, a goodnight kiss and lights out.
Eventually, every parent learns the importance of a bedtime ritual or routine to allow children to relax, unwind from the day and get ready to fall asleep. As we grow up, it seems we usually forget the importance of spending time to prepare the body for sleep. It is equally important for adults to have a bedtime routine as it is for children.
With today’s stressed and hurried lifestyle, we all need to allocate time to prepare our minds, brains and bodies to unwind and relax as the first step toward falling asleep and achieving a restful, restorative night’s sleep.
Remember those light-sensitive neurons in the hypothalamus and the importance of circadian rhythm of light and dark? We need to allow our brains to wind down from both daylight and all of the artificial light with which we are constantly surrounded.
An extremely important aspect of preparing the brain for sleep is limiting light exposure. This means that we must turn off our televisions, computers, cell phones, and tablets at least 30 minutes to one hour before bedtime. Preparing for bed is not the time for stimulating or scary movies, TV programs, or video games.
Bedtime is the time to allow the wakeful inhibiting neurons to do their job, and they need increased darkness. Instead of watching screens, try reading, listening to music or an audio book, writing in a journal, doing a craft, or playing an enjoyable game with your partner or children.
Speaking of your children, the hour before bed is the time to unwind, not do homework. Considering homework and studying for that important test, remember that it is during deep sleep when memories are encoded and sleep is critical to learning. Even if your children are older or are teenagers, it is still important to have a bedtime routine and it must include turning off computers, televisions, cell phones, and video games.
The need for darkness should also include the bedroom. As much as possible, it is important to have darkening or blackout shades/curtains to shut out outdoor lighting. If you have a lighted alarm clock or clock radio, turn the light to the dimmest setting and turn the clock face away from directly lighting your bed.
By the way, for all of us women who wonder why our husbands seem to get to sleep faster and sleep better than us, wonder no longer. It’s a scientific fact that, on the whole, men do sleep better than women. There are differences in sleep stage cycles and circadian rhythm patterns in men and women that may account for differences in quality of sleep in men and women.
For the best night’s sleep, your bedroom should be cool, dark, and quiet. Believe it or not, we sleep better in a room with a cool temperature of between 60 and 67 degrees Fahrenheit, because our body temperature naturally drops as we fall asleep.
However, that being said, some people sleep better between 65 and 70 degrees Fahrenheit, so it’s important to experiment to find the best cool temperature for you. You should be comfortably covered, without the need for layers of blankets. Babies need it a little warmer and the best temperature for a baby’s room is between 67 to 72 degrees.
So, let’s say you have done all of the above things, but you still can’t get to sleep. Let’s not forget the relaxing effects of nice, hot bath. Adding relaxing essential oils to the water can help make the bath even more effective. Experiment with scents you find appealing and relaxing.
Here is a list of seven scents that are used in aromatherapy for relaxation:
- Citrus. (Depending on individual reactions, both sandalwood and citrus can be either stimulating or relaxing.)
There are many different natural remedies and supplements that can help you fall asleep. I’ll discuss some of them in the final part of this series. I look forward to sharing them with you soon.