One of the most effective ways to tackle sleep deprivation is to create a calming bedtime routine that prepares your mind and body for unbelievable rest.
Calming bedtime routines consist of small habits and thoughtful bedroom design that work together to reduce the symptoms of sleep deprivation.
Before we get stuck into our top tips to create the best calming bedtime routine, it’s critical to have the right set-up in your bedroom. The right set up includes calming bedding like a weighted blanket and the most comfortable bed possible, which is a supportive and comfortable memory foam mattress.
Setting Up The Bedroom For Better Sleep
How To Select The Most Calming Bedding
The bedding you choose to sleep in can have a big impact on how calm you feel when it is time for bed. People who are dealing with symptoms of sleep deprivation need extra calm bedrooms because sleep just doesn’t come as natural to them.
If you’re bedding is too hot, not clean, irritating your skin, or simply uncomfortable, selecting some calming bedding is a great idea to start sleeping better.
A weighted blanket is highly popular when it comes to creating calm. The gentle weight pressure of a weighted blanket is useful for troubled sleepers as it helps to relax the body by creating the feeling of a gentle hug.
Weighted blanket benefits include falling asleep faster and allowing the body to enter deep sleep without disruption. Many weighted blanket reviews mention that the gentle weight pressure of the weighted blanket helps them sleep better and for longer.
Another added benefit of the best-weighted blanket is that they are cooling. Always choose a cooling weighted blanket, so you not only fall asleep fast, but you can also regulate the temperature of your body.
Instead of a weighted blanket, you can also opt to sleep with a comforter, or traditional duvet, ensure it doesn’t leave you feeling hot and bothered.
Once you have your blanket, ensure you have a routine to change your bed sheets weekly, Fresh bed sheets can help with better sleep by reducing dust, and other allergens that may be getting in the way of quality shut-eye.
Choosing The Best Mattress For Your Sleeping Style
If you are struggling with sleep deprivation, try to ensure you are sleeping on the most comfortable mattress possible. Everyone has a different sleeping style, and not all types of mattresses suit every sleeper.
For example, if you are sleeping on a water bed, or old innerspring mattress, your back, neck, and shoulder may not be getting the right kind of support.
If you are a hot sleeper, consider sleeping on a cooling mattress that can help keep your body temperature regulated.
While many sleep deprivation symptoms vary significantly, a common symptom is body pain, including discomfort in muscles and joints.
Most mattresses should be changed every 5 to 8 years regardless of how well or poorly you are sleeping. Over time, mattresses accumulate dust and dust mites, and some beds can triple in weight because of this build-up of dirt.
When you’re doing your research about the types of mattresses you can buy, consider your options such as latex, hybrid, spring, water bed, or a memory foam mattress.
Memory foam has become one of the most popular best mattress choices in recent years because they suit all types of sleepers. Plus, the best quality memory foam mattresses contour to the body, supporting muscles and joints in all the right areas.
Creating A Calming Bedtime Routine
Once your bedroom is set up to help you get better sleep and minimize your symptoms of sleep deprivation, you can then get started on creating a calming routine.
Bedtime routines have a multitude of benefits. Not only can you start sleeping better, but you may also find that you wake up with more energy and begin developing a body clock.
Imagine falling asleep as soon as you hit the sheets and waking up each morning without the need for an alarm clock! It’s possible. To get started, try adding a few of these sleep-inducing habits into your nightly routine.
Drink Tea Before Bed
Tea contains helpful antioxidants that relax the body to a level that is perfect for sleep. One of the best teas to drink before bed is camomile tea, which contains Apigenin, an antioxidant that is said to be helpful for people who struggle with falling asleep.
Each night before bed, pour yourself a hot cup of camomile tea and unwind for better sleep.
Have A Warm Shower
Warm showers are another way to relax the body. If you are someone who doesn’t usually shower before bedtime, try delaying your shower until the end of the day. Better yet, for ultimate relaxation, you can also try taking a hot bath.
Warm water calms the body and mind allowing you to relax and unwind perfectly for better sleep. Ensure the water is warm as cold water awakens the nervous system creating alertness you don’t need right before bed. Save your cold shower for the morning, and warm showers for your new and improved nighttime routine.
Meditate Before Bed
Sleep deprivation sufferers often find it challenging to reduce thoughts that enter the mind before bed. To reduce dwelling on the past, present, and future when you should be sleeping, give meditation a try. If you are new to meditation there are many free guided meditation audio and video tutorials available to get you started.
For many years, meditation has been widely used to clear the mind and manage thoughts that are not helpful, especially at bedtime.
Listen To Calming Sleep Music
Meditation is not for everyone. Instead of meditation, another helpful strategy to add to your sleep routine is listening to calming sleep music. Ocean sounds, forest sounds, and other sleep-inducing music can help send you into a deep sleep. There are many free sleep music options available on the internet.
Sleep deprivation can be tough to manage, but there are ways to overcome the symptoms and start sleeping better. Upgrade your bedding and mattress to ensure your body is supported in the right way. Creating a bedtime routine you love will help you look forward to sleep every single night.
