4 Elements of a Good Bedtime Routine
You will eventually fall asleep without a bedtime routine. But no one knows how long that may take. Indeed, we cannot sleep on command. But a sleeping routine sends a signal to the brain that it is time for sleep. The sleep system contains consistency and predictability like neurophysiological systems because it's calm and boring. A daily routine implies safety.
However, we have shared a bedtime routine that will help you to feel better. You have to make these sleep remedies a part of your routine. You cannot give up after just two or three nights. According to research, most people take a few weeks to months to adopt the routine. If you still can’t sleep at night, then talk to any sleep specialist in OKC.
You Should Go to Sleep and Wake Up at the Same Time
If you go to sleep and wake up at a particular time, it will send our circadian rhythm a strong signal to make us sleepy at night and alert in the morning. Changing the bedtime or wake time often means we give ourselves jetlag.
Eat a Light Snack Before Bedtime
Keep in mind that consuming wavy meals can disrupt our sleep. It is also true that many women feel hungry before going to bed. But they cannot eat to save some calories. Remember that hunger can fragment sleep. It would help if you ate a light snack that is low in fat and can spur nighttime acid reflux.
A light protein or carbohydrate snack before bedtime can stave off hunger without disrupting your sleep. The good food options can be a cup of yogurt, a slice of lean turkey or an apple.
Having a Warm Bath
Having a shower before going to bed is one of the most helpful sleep remedies because it can reduce our body temperature, especially in the summer season. After getting out of the warm bath, we’ll start to cool down. This condition makes us feel sleepy at night.
Do Some Stretches
Stretching or doing yoga are good wind-down activities before bed. This type of stretch calms your brain and relaxes your body before bed. But be careful while doing the stretches because strenuous exercise can wake you all night.
Contact Us
There are many more tips that you can try to do at night before going to sleep. But there is no need to follow all the rules together at the same time. You can mix and match the tips in your daily routine and try to understand how you're feeling.
You must choose a suitable routine that you can adapt. If you want to know more, contact us at TMJ & Sleep Therapy Centre of Oklahoma City. Our experts will examine you and give advice accordingly in OKC.
**Disclaimer: The information on this page is not intended to be a doctor's advice, nor does it create any form of patient-doctor relationship.