You may be asking why you have to plan ahead for bedtime. If you donΓÇÖt plan, bedtime sneaks up on you. Bedtime comes and goes, and youΓÇÖll still be gallivanting around the house trying to get one last chore done, play one more computer game, or hear the last joke on your favorite late night talk show. Meanwhile, your exhausted brain and body are crying out for the rest, but youΓÇÖre so busy being busy you ignores them. When you do finally fall into bed, you arenΓÇÖt relaxed. Your brain is still spinning a mile a minute. So, instead of sleeping, you lie there and twitch like a Mexican jumping bean.
You may be like some adult who seem to have forgotten about the importance of pre-sleep ritual. Perhaps your only remaining childhood ritual is to brush your teeth. Many adults run all day long, avoiding their problematic issues so they can focus and take care of business. Then they bedtime rolls around, they abruptly stop and leap into bed, switching off the light as they hit the mattress. They expect to fall asleep immediately, but of course, they often donΓÇÖt. All the problematic they avoided thinking about as well as a few mini crises that cropped up during the day come flooding into their consciousness. The net result is sleeplessness.
As you start to put together a bedtime routine, keep in mind activities that appeal to you. If you come up with routine full of activities you donΓÇÖt like, then you routine will fail and youΓÇÖll end up just as sleepless as ever. Maybe you already have some good nighttime habits, but some stressful event or deadline pressure has thrown you off regular schedule. Make up your mind to put yourself and your health needs first and get back to your routine. If youΓÇÖre under tons of pressure, sleep should be the first thing you pay attention to, not the last.
DonΓÇÖt try to change everything in your nighttime routine all at once, which is another recipe for failure. Many of these activities are lifestyle features. Look at what youΓÇÖre currently doing leafing up to bedtime that doesnΓÇÖt work, and then pick one or two things you want to try to see if they work for you. List them in your order of your preference and then try the first item for at least three weeks. (It takes that long to create a new habit)
Pick out where you want to sleep, and do everything you can to make that location as comforting and inviting as possible. Select a comfortable night grows or pair of pajamas to sleep in. Then pick one item from the list of things you want to change to help yourself sleep better and start with that.
At the end of three weeks, if youΓÇÖve been successful in adopting the first new habit into your bedtime routine, they try adding the second item from your list. For example, try taking the time to turn down your bedding, fluff up your pillows, and spray some lavender or jasmine scents on the sheets and pillow cases. Consider enjoying a soothing cup of herbal tea (decaffeinated , of course).
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