Sleep Series, Part 2: Pre & Post Sleep Routines
Last time we spoke about the importance of developing a routine sleep schedule using sleep cycles. I hope you’ve been putting that into practice because today we’re going to incorporate a pre and post sleep routine to further improve your sleep (yay). Note that ideally you would have a 90 minute period for each of these.
Pre Sleep
What you do immediately before you go to bed has a direct impact on the quality and quantity of your sleep.
Technology shutdown
Stopping use of your computer, phone and television reduces your exposure to the artificial light these devices emit. If you’re addicted to your phone (like I am) and can’t bring yourself to do this, at least change the lighting on your phone to night shift to reduce the blue light. This however does not solve the other problem of technology before bed (i.e. It’s effect on our stress levels and ability to keep our brains alert). If you’re in a role where you need to answer emails out of office hours, try to limit your availability and put a curfew on your last email reply. You also want to ideally keep your phone out of your bedroom overnight, although I know this is easier said than done (on the bright side if you do this it’s also easier to avoid hitting the snooze button once your alarm goes off!).
Warm to cool
Our body temperature naturally drops in the evening due to our circadian rhythms. Make sure your duvet isn’t too warm or cold, and try to keep the bedroom itself cool (but not cold). Overheating will result in broken, unrestful sleep.
Light to dark
Our bodies naturally respond to the shift from light to dark by producing melatonin, a hormone which makes us sleepy. Unfortunately, many of the things we surround ourselves with as bedtime approaches interferes with this melatonin production (for example, technology). See if you can dim down the lights and start turning lights off around your home as bedtime approaches. Shut the blinds or curtains so that your sleeping environment is as dark as possible.
Task time
This is also a good time to complete some small tasks that require minimum brain power. If you’re like me and your to do list for tomorrow starts creeping into your mind as you’re trying to drift off into a peaceful slumber, do some simple non-stimulating tasks around the home to better prepare you for the following day. This gives your mind the space it needs. Additionally, write down anything that’s lingering on your mind from the day you’ve just had.
Post Sleep
A good routine here will help you move from a sleep state to a fully awake state so that you can manage your day efficiently and positively. This can include the time it takes for you to travel to work.
The return of technology
Ideally you would leave your phone and other devices alone until later in the morning, after you’ve had your breakfast. This seems to be difficult for most people, so if anything, at least try to make sure looking at your phone isn’t the very first thing you do when you wake up.
Breakfast of champions
Eating breakfast gives us the fuel we need for the day ahead. It also sets up your body to get hungry again at lunchtime and dinner time. This means we get hungry at the right times instead of feeling the need to snack on food during the day that leaves us feeling sluggish and tired. If it’s possible, try to have your breakfast in a room that has a lot of natural light.
Exercise
Exercise is great to incorporate into a post-sleep routine. Going for a walk or doing a bit of gentle yoga or pilates is a great way to ease your body into the day. Walking or riding a bicycle to work is also a great idea.
Gentle mental challenge
Getting the brain to switch on in the morning can be a gradual process. Some ideas include listening to the radio, doing some ironing or any odd jobs around your home, reading, or listening to a podcast are good ways to begin engaging with the world again.
Pre and post sleep routines directly affect the quality of your sleep as well as your performance during the day. We can’t control what we do while we’re asleep, but we can control everything we do leading up to it and afterwards, so take as much control as you can. Feel empowered and notice the difference.
Tune in next time for Part Three, where we’ll discuss how to nap productively and not wake up feeling sluggish.
Meggs xx