Bedtime Routines: Tips for Creating a Cozy and Relaxing Sleep Environment
It is essential to create a good bedtime routine as this is the foundation for a good night's sleep. It can also help you fall asleep faster, sleep more deeply, and wake up feeling refreshed and energized. We often forget how important sleep is for our mind and body, and at Zoom Room, we believe that it helps to set you up for a great day.
We have put together some tips below which you could implement to create a good bedtime routine:
Set a consistent bedtime
As humans, we tend to be rooted to a routine in life, so why not apply this to your bedtime. You can start by trying to go to bed and wake up at the same time every day, even on weekends.
This may be hard to begin with but overtime your body will adjust to this pattern and you’ll find yourself consistently waking up at the same time daily. Not only will this help create a routine for you, but it will also contribute to improving your sleep quality.
Create a relaxing sleep environment
Make sure your bedroom is quiet, cool, and comfortable. You can try dimming the lights to create a relaxing atmosphere whilst you unwind from the day. If you struggle to sleep when there is light in the room then you could try blackout curtains or an eye mask. Similarly if you struggle with sound when you sleep, then you can invest in a white noise machine or alternately, you can use earplugs to block out any noise.
If you’ve been working at your Murphy Bed Desk all day then make sure that your work is properly cleared away and that you’ve made your bed again prior to beginning your sleep routine. This will help clear your mind from your work, because when it’s out of sight it’s easier to relax.
A cluttered bedroom can be stressful and make it difficult to relax. Make sure to keep your bedroom tidy and organized, and remove any items that don't belong there. Just a quick 15 minute tidy a night can help keep this space tidy and clear.
Wind down before bed
It’s important to give yourself at least 30 minutes, optimally an hour, to wind down before you get into bed to sleep. This can include simple pleasure such as taking a warm bath, reading a book, or practicing relaxation techniques like yoga, meditation, or deep breathing. These activities can help put your mind at ease and allow you to transition into sleep effectively.
It’s also important to limit your screen time on your devices, such as tablets, smartphones and laptops before you go to bed. This is because the blue light which is emitted by these electronic devices can interfere with your sleep. It does this by suppressing the production of melatonin, which is a hormone that helps regulate sleep. Try to avoid screens for at least an hour before bed, or you can use blue light-blocking glasses if you need to use your devices before bedtime.
Limit caffeine and alcohol
We all know it’s not the best idea to have a coffee right before bed if we want a sufficient night sleep and wake up feeling energized and raring to go. Caffeine is a stimulant that can interfere with your sleep. We advise that you try to avoid caffeine-containing beverages like coffee, tea, and soda for at least 4-6 hours before bed.
If you are drinking alcohol in the evenings, try to limit your use and avoid drinking too close to when you are planning to go to sleep. While alcohol may initially help you feel sleepy and as if you want to drift off into a dream, it can actually disrupt your sleep later in the night, leading to a poor quality of sleep.
Exercise regularly
Regular exercise is beneficial in most areas of your life. Not only does it make us feel good but it also helps to keep fit and healthy as we age. Exercise can actually help improve the quality of your sleep, as when you come to go to bed you feel nice and tired and ready for your head to hit the pillow.
The key factor to take away from this is that you should try to avoid exercising too close to bedtime, as this can make it harder to fall asleep. We know that this isn’t always easy as we try to add exercise into our busy every day routines but if you can try to stick to this as much as possible, it’s likely you’ll see a big improvement in your sleep quality.
A comfortable mattress is essential
A comfortable mattress that provides good support can help you sleep better and wake up feeling more refreshed. If your mattress begins to feel uncomfortable then you should consider changing it.
Here at Zoom Room, we have worked hard to ensure that your mattress provides maximum comfort when you sleep. The mattresses which we use are made of a high quality, high-density foam. This works by easily supporting your body as you rest, and a great thing about it is that it never needs to be turned. The bed also features unique adjustable slats that are positioned at key pressure points, and they can be adjusted to make the bed softer or firmer depending on your preference.
Another great feature is that there are no springs or metal of any kind below you when you sleep, which helps provide maximum comfort.
Make sure to try and stick to this routine
Once you've established a bedtime routine, it’s important to try and stick to it as much as possible, even on weekends or when you're traveling. This can help your body recognize when it's time to sleep and over time this will help to improve the quality of your sleep.
Remember, creating a good bedtime routine takes time and practice. Be patient with yourself and don't be afraid to adjust your routine as needed to find what works best for you.
