If we wake up feeling groggy or tired, we often think that we must not have slept for as long as we had hoped. Missing sleep hampers mood, weakens memory, and impacts decision-making. So, of course, it’s crucial to get the adequate amount of sleep at night. We are used to having the discussion about what is or isn’t enough sleep, but how we spend the last ten minutes of our waking day may be the most important of all, as it sets up for how the night may go.
Naturally, the first step would be to try and get into bed as early as possible, to give yourself at least eight hours of uninterrupted sleep. You will need to audit how you spend your evenings and eliminate any activities that are not beneficial or joyful or necessary. Once you’ve established a specific bedtime goal, then you can focus on the precious minutes prior to falling asleep.
Create an enjoyable routine that entices you to wind down and propels you towards entering a period of rest rather than activity. Being in a state of relaxation is crucial to falling asleep quickly and effectively.
Here are some ideas from Harvard Business Review to incorporate into your nightly routine before falling asleep:
- Read something that makes you happy: whatever keeps your attention without exerting much effort and navigates your brain towards a pleasant space. You should not be reading anything work or school related, as this will make it more difficult to associate your bed with a place of relaxation.
- Lower the temperature in your room: cooler temperatures will push you towards getting under the covers and entering a cozy space. Once you’re under the covers, your mind will begin to understand that it may be time to wind down. The optimal room temperature for a good night of sleep can range from 60 degrees to 67 degrees Fahrenheit.
- Avoid blue light: you should be familiar with the effects of blue light (from your phone or computer) and how this suppresses the body’s natural production of melatonin (the hormone our body produces that makes us sleepy). If you have blue light-blocking apps or products on your phones, great. Banishing the screens from your bedroom is even better. Your sleep quality will improve if you avoid using screens that emit blue light before bed.
- Take a quiet walk: an evening walk can be deeply relaxing, especially if you’re walking around a dimly lit neighborhood. The sounds, smells, and fresh air in the evening are great, natural tools to use on the body that can provoke a calming sensation. A small walk can exert just enough energy to get out any lingering tension or restlessness as well.
- Meditate: this is most likely easier said than done. Meditation has a plethora of health benefits and can help in many areas of your life, including sleep. Practicing mindfulness can lower stress, release tension in the body, and elevate your mood.
However you choose to use those precious ten minutes before bed, aim to keep that time free of any negative energy. Keep a notepad nearby to write things down instead of reaching for your phone and entering the electronic world. Be sure to set your alarm earlier in the day for wake-up or set it to repeat on all of the days that are required. This will get your mind off of thinking about the stresses of the following day. You want to enter your night of sleep in the same way you’ve just spent your last ten minutes – relaxed.