Sleep training is a set of behaviours and activities that promote consistent and routine sleep. Developing a bedtime routine that works for you is key to a great night’s sleep. Looking at your lifestyle and personal interests helps you hone in on what the best routine looks like.
Though your routine will be highly individualised, some common characteristics of sleep training are universal. Take a look at this framework and begin to build your bedtime routine around it.
Have a Bedtime Routine
Create a bedtime routine that begins before bedtime- Bedtime occurs well before you go to sleep. Making sure you routinely set aside time for personal hygiene, changing into pyjamas, and taking care of any end-of-the-day details is the beginning of your bedtime routine. Failing to take care of these tasks before bedtime can encroach on the hours of sleep you can expect each night.
Set A Regular Wake Up Time
Choose a time that you want to wake up, knowing when you want or need to wake up is an important determination for when you go to bed. Knowing that most people need seven to eight hours of sleep, simply count back from the time you want to wake up to determine when you need to go to bed.
Set an alarm to go off at the same time every day, doing this will help set your rhythm for sleeping and waking. The more consistent you are with your bedtime and wake time your body will begin to adjust and you’ll find yourself waking on your own just before your alarm.
Add Downtime and Relax Before Bed
Add downtime to your bedtime. Be sure to add at least half an hour to an hour to your bedtime to settle in, relax and fall asleep. Activities such as reading, meditating or relaxing are best, you should avoid screen time which can stimulate your mind rather than relax it. A weighted blanket can help you settle and ease anxiety.
Be Consistent with Your Routine
This framework for sleep training can help you create a routine that helps you fall asleep easier and faster and helps you stay asleep longer. You can add activities to the routine that suit your needs and make your routine the most effective it can be for your night’s rest. The key is to be consistent and have a routine that you love and will stick to.
Sleep training is all about routine. Setting yourself up for success is as easy as making a plan to get ready for bed, stay in bed, and wake up refreshed and ready for a brand-new day.
If you are a snorer or suffer from sleep apnea, exercising the throat may help with these issues.