Sleep Smarter Tip #1

Possible sleep rituals

Research suggests that performing the same steps every night right before going to bed can help your body and mind relax and trigger sleep responses in your brain. Developing a sleep ritual can be as basic as brushing your teeth, washing your face, praying/meditating, or even just deep breathing a few minutes before you want to fall asleep.

Stay tuned, we will soon be posting up videos of our bedtime routines. As you start to develop and get comfortable with yours, send them to us, and we’ll link them to our website.


Here are some actions to consider in your bedtime routine:

  • Brushing your teeth and flossing
  • Washing your face
  • Meditating
  • Going to bed and waking up at the same time every night

Here are some sleep ritual videos from your classmates:
In the comments section, leave us a few words on what you like to do just before bed, or post links to your own sleep ritual videos.


RESEARCH:While there are several things listed below that will aid good, or better sleep, we have narrowed the behaviors to one very doable task. Create a bedtime routine. Here is some of the reseach that informed this decision:

10 Tips for Better Sleep
MayoClinic.com

• Go to bed and wake up at about the same time every day, even on the weekends
• Don’t ear or drink large amounts before bedtime
• Avoid nicotine, caffeine, and alcohol in the evening
• Exercise regularly
• Make your bedroom cool, dark, quiet, and comfortable
• Sleep primarily at night
• Choose a comfortable mattress and pillow
• Go to bed when you’re tired and turn out the lights
• Use sleeping pills only as a last resort

How to Sleep Better
by Michael Breus (WebMD)

• Bed should be used only for sleep and sex
• Make conditions as quiet, dark, and comfortable as possible
• Don’t drink fluids after 8 PM
• Avoid naps, or nap for no more than about 25 minutes
• Use nightlight to minimize light exposure at night
• Don’t use caffeine at least 4-6 hours before bedtime
• Don’t drink alcohol
• No more than light snack close to bedtime, stay away from protein and to carbs or dairy products
• Don’t exercise vigorously before bed

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~ by sleepsmarter on March 26, 2008.

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