- Personal Health Information & Self-Help
I Cannot Fall Asleep At Night ... Do I Need A Routine?
Do I Need A Routine?
Do I Need A Routine?
The routine you establish prior to actually lying down in bed is as important as your bedtime routine. You see our body’s cue to sleep and to awaken comes from light and dark so it’s crucial to be in sync with the day’s rhythm, which is what ensures that our internal sleep clock keeps accurate time.
It’s hard for most people to unwind at the end of the day because we can turn on lights, television sets, computers and iPhones all that stimulate us primarily because of the light they produce. Our internal sleep clock waits for the signal of approaching darkness to cue our body to begin to heighten the levels of hormones our body needs to gradually get tired and fall asleep.
When we over stimulate our environment in the later part of the evening – after 9 p.m. – we work against our own best interests and that’s why many people develop sleep problems.
A good nights time routine to help you unwind both physically and mentally is to stop thinking and doing any kind of work at least 2 hours prior to bed time and that should not be later than 11 – 11:30 p.m., if you want to achieve 7-8 hours of good sleep.
So make yourself a cup of chamomile tea – no caffeine after 2 p.m. – and settle down with a good book in a room that is dimly lit, have a hot bath, listen to music, sit on the back porch and have a quiet conversation about the day with your spouse, or watch your favorite TV show in a darkened room. Then head for the bedroom, brush your teeth and go right to bed. Just like the 9-5 you spend at work – make 11p.m. to 7 a.m. your regular sleep time and you will find that your body works with you and that you will feel great.
If you already have sleep problems – don’t turn to drugs – instead try a safe and proven method used by doctors that will actually re-set your internal sleep clock,
It’s called CES, a technology that has been around for decades and found in The Sleep Genie. It works with your body’s natural electrical component to gently and easily adjust your internal clock back to its normal rhythm. Used daily for a few weeks its effect is cumulative and long lasting and soon your body will re-establish its ability to bring about sleep naturally and you and your body will be back in sync.