Bedtimes aren’t only for children. In fact, they’ve been used by parents for centuries with good reason. They work. In the United States, nearly 28 to 44 percent of adults sleep less than seven hours per night, the recommended minimum. Stress, anxiety, and the use of technology put a wedge between millions of people and a solid night’s rest. A bedtime routine helps fight these common sleep disruptors while working with the body’s natural method of regulating the sleep cycle.
Increased access to information, growing professional pressure, and uncertain financial futures lead many adults to lie awake at night. Unfortunately, lack of sleep can further magnify feelings of anxiety and stress.
The amygdala, the portion of the brain that processes emotions, becomes more sensitive to negative influences during sleep deprivation. At the same time, the prefrontal cortex, which normally balances emotions, becomes less active. The resulting cycle of stress and sleep deprivation can be difficult to break.
When technology is added to the mix, it’s a wonder anyone can get a full seven hours of sleep. Many electronic devices like televisions and laptops emit blue spectrum light, which has been shown to suppress sleep hormones. Using these devices at night can alter the sleep cycle and make it difficult to fall and stay asleep.
While stress, anxiety, and technology work against the ability to sleep, a routine supports and encourages a predictable sleep cycle. The sleep cycle is controlled by the circadian rhythms, a series of natural biological and physiological patterns that repeat every 24-hours. The circadian region of the brain suppresses sleep hormones when exposed to the blue spectrum light that filters through the Earth’s atmosphere. However, the brain adjusts the start of the sleep cycle according to behaviors and habits, which is where a bedtime routine enters the picture.
A bedtime routine helps train the brain to recognize the preferred sleep schedule. Performing each activity in the same order and starting at roughly the same time acts as a trigger for sleep hormones. But the benefits of a routine go even further; it can act as a chance to relieve stress and reduce anxiety before bed.
Each activity within the routine should lead to a state of calm relaxation. Some people may only need to change into their pajamas, brush their teeth, and read a good book to fall asleep quickly. Others may need more proactive methods of stress reduction. For example, meditation makes an excellent addition to a bedtime routine because it restores balance between the brain’s emotion and logic centers. With prolonged practice, it’s also been shown to reduce heart rate and blood pressure.
Others may benefit from a reduction in physical tension with yoga. Gentle yoga poses can help stretch tight muscles while reducing stress-related inflammation. It’s also been shown to improve mood, which can counteract anxiety.
The order of each activity is important as well. The more physically active activities should be done first. Medical equipment, medications, or even a glass of water can be prepped and ready on by the nightstand. Securing the home and checking on children can also be done in the beginning stages of a bedtime routine. The last steps should end in bed in a dark, cool, quiet room.
A strong bedtime routine can be key to battling the stress and anxiety that leaves many sleepless. It doesn’t necessarily matter what’s included in the routine as long as it prepares the body for sleep. As the brain learns to recognize when to start the sleep cycle, the body will also more readily respond to sleep hormones. A bedtime routine can’t fix all sleep problems, but it’s a strong step in the right direction.