'Early to bed and early to rise, makes a man healthy, wealthy and wise' - This nursery rhyme conveys that a healthy sleep cycle will help you keep healthy for long.

That’s why prioritising a proper sleep schedule is essential for overall well-being that prevents tiredness and risks of health problems like heart disease, diabetes, and depression.

According to the Sleep Health Foundation, sleeping less than 7 hours may have an adverse effect on your mental and physical well-being.

 

Age	Hours of sleep per day
0–3 months	14–17 hours (includes naps)
4–11 months	12–15 hours (includes naps)
1–2 years	11–14 hours (includes naps)
3–5 years	10–13 hours
6–13 years	9–11 hours
14–17 years	8–10 hours
18–64 years	7–9 hours
65 years and older	7–8 hours

 

Developing a bedtime routine for adults can transform your life, boosting your mood, productivity, and overall well-being. Here’s how to develop one:

Follow Your Circadian Rhythm

The Philips Global Sleep Survey 2019 found that 62% of people around the world say they don't sleep as well as they'd like to. Irregular sleep patterns can disturb your circadian rhythm, the body's internal clock that regulates the sleep-wake cycle. When this rhythm is disrupted, it can lead to difficulties in falling asleep, fragmented sleep, and conditions like insomnia, resulting in fatigue and decreased cognitive function during the day.

 

How to fix it?

• Stick to your regular sleep timings.
• Follow the same sleep timing for 15 days.
• Push yourself a little more everyday.
• Go to bed and wake up at the same time every day, even on weekends.
• Set an alarm not just for waking up but also for going to bed.

Create a Relaxing Bedtime Ritual

Create a calming pre-sleep routine to signal your body that it’s time to relax. Mental health conditions, such as depression and anxiety, can exacerbate sleep problems. These conditions can lead to racing thoughts, nightmares, or an inability to relax, making it challenging to fall and stay asleep. Poor sleep can, in turn, worsen these mental health conditions, creating a vicious cycle of sleep deprivation and mental health decline.

How to fix it?

• Reading can help distract your mind from daily stresses.
• A warm bath can help relax your muscles and reduce tension.
• Engaging in meditation or exercises can help to reduce anxiety.
• Avoid using electronic devices at least one hour before bedtime.

Optimise Your Sleep Environment

An uncomfortable sleep environment can significantly impact sleep quality. Factors such as a noisy, bright, or excessively warm room can cause frequent awakenings and prevent you from entering deeper stages of sleep. This can result in fragmented sleep and insufficient rest, leaving you feeling tired and irritable during the day.

How to fix it?

• Keep your room cool, quiet, and dark.
• Invest in a comfortable mattress and pillows
• Keeping your bedroom tidy and clutter-free

The Diet Rule

What you eat before bed can greatly impact your sleep. Consuming caffeine or alcohol close to bedtime can interfere with your ability to fall asleep and stay asleep. Incorporating foods rich in tryptophan, an amino acid that the body uses to produce serotonin and melatonin, can promote better sleep. Boiled eggs, for example, are an excellent source of tryptophan and make for a perfect bedtime snack. Eggs benefits extend beyond just nutrition; they are a powerful food for good sleep.

What to eat?

• Eggs
• Oats
• Leafy Greens Vegetables
• Mushrooms

Get Active During the Day

Physical activity can significantly enhance the quality of your sleep. When you don't get enough restful sleep, you may feel sluggish and fatigued, making it difficult to stay active and engaged in daily activities. This lack of daytime activity can, in turn, make it harder to fall asleep at night, perpetuating a cycle of poor sleep and low energy. Regular exercise helps regulate your sleep patterns and reduce symptoms of insomnia and sleep apnea.

How to fix it?

• Aim for at least 30 minutes of regular workout
• Do moderate aerobic activity, such as walking, swimming, or cycling to maintain healthy sleep time.
• Drink plenty of water to prevent dehydration.
• Incorporate brief breaks into your daily routine to rest and recharge.

Conclusion:

Developing a healthy sleep routine is not just about getting enough hours of sleep but ensuring those hours are restful and rejuvenating. By maintaining consistency, creating a relaxing pre-sleep ritual, optimising your sleep environment, being mindful of diet and exercise, and managing stress, you can significantly improve your sleep quality.