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Establishing a bedtime routine can improve sleep quality from "summary" of The Sleep Revolution by Arianna Huffington
Creating a bedtime routine is like setting the stage for a good night's sleep. It's a way of signaling to your body and mind that it's time to wind down and prepare for rest. By establishing a consistent routine, you are helping to regulate your body's internal clock, known as the circadian rhythm. This internal clock plays a crucial role in determining when you feel sleepy and when you feel awake. A bedtime routine can include a series of calming activities that help you relax and unwind. For example, you might start by dimming the lights and turning off electronic devices, as the blue light emitted by screens can interfere with the production of melatonin, the hormone that regulates sleep. You could then engage in soothing activities like reading a book, taking a warm bath, or practicing some gentle yoga stretches. By engaging in these calming activities each night before bed, you are creating a sense of predictability and safety that can help alleviate feelings of stress and anxiety. This sense of security can be particularly beneficial for those who struggle with insomnia or other sleep disorders. In addition to calming activities, it can also be helpful to establish a regular sleep schedule. Going to bed and waking up at the same time each day can help reinforce your body's natural sleep-wake cycle. This consistency can improve the quality of your sleep by ensuring that you get enough rest each night.- By creating a bedtime routine that includes relaxing activities and a consistent sleep schedule, you are setting yourself up for a more restful night's sleep. This can lead to numerous benefits, including improved mood, increased energy levels, and better overall health. So why not give it a try and see how establishing a bedtime routine can transform your sleep quality.
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