Getting ready for bed each night can help you sleep better. Even if you don't have a fixed sleep schedule, doing something relaxing and comfortable before bed can get your body and mind ready for bed.
Step
Method 1 of 3: Doing a Bedtime Routine
Step 1. Prepare before bed at the same time every night
Creating a routine that you follow / do every night can get your mind ready for bed. Try to determine a bedtime that you can follow even on weekends or holidays so that you have enough and consistent sleep each day. Follow the guidelines below as much as possible, because even people who claim to be fine with less sleep can show signs of sleep deprivation.
- Toddlers: 9-10 hours plus 2-3 hours of naps.
- Children and youth: 9-11 hours
- Adults: 7-8 hours.
Step 2. Prepare for tomorrow
Get everything you need for work or school tomorrow. Set the alarm at the right time if you feel the need.
Step 3. Dim the lights an hour before going to bed
Dim the lights if you can, or turn off the main light in your room. Avoid bright light sources that can prevent your brain from producing sleep hormones.
Exposure to bright, natural light in the mornings and afternoons is a great way to regulate your day and night life cycle while making you sleep better. The only time you should avoid bright light is a few hours before bedtime
Step 4. Clean the body
Brush your teeth, wash your face, or clean any part of your body that you think needs cleaning or makes you feel more comfortable. Rinse off any makeup or beauty products that are on your face before going to bed to avoid breakouts. If your bedtime activity is long (for example, you have to take a shower and brush your hair), make sure you're taking enough time.
A warm bath can make you feel more sleepy because your body will cool down after a shower. Shower baths are usually less effective and even make it difficult for some people to sleep
Step 5. Use medication or facial care products (optional)
If you take the medicine at night, always remember to take it at the same time each day. If you use a toner, moisturizer, or other facial care product, you should also use it before bed.
Step 6. Create a daily ritual before bed
Calm down and familiarize yourself with your sleep schedule by doing and repeating a short activity before bed each night. Drinking a glass of milk, reading a calming book, meditation, or a simple stretch can be some options.
Avoid activities that involve screens especially plus the internet. This will make it even more difficult for you to sleep
Step 7. Make yourself comfortable
If you often have trouble sleeping, you may need a more comfortable mattress or pillow, or change the mood of your room. Adjust the temperature of the air conditioner or fan so that the room temperature is comfortable for you, or use socks or blankets if you feel the weather at night is too cold.
Method 2 of 3: Putting Your Child to Sleep
Step 1. Set a bedtime
Explain to your child what bedtime is, or even specifically explain when it is bedtime and when you will turn off the room lights. Make sure you explain it briefly and don't make your child fight back or ask too many questions. If your child resists, he or she will likely violate these bedtimes frequently.
It may be easier to set a bedtime when your child is sleepy, then slowly shift that time to 15 minutes earlier until you get to your desired bedtime
Step 2. Give your child a small snack
Children usually feel hungry more often. Small portions of fruit or thin crackers can make your child feel full before bed.
Step 3. Create a specific routine
Help your child change into pajamas, brush their teeth, and use the toilet. If your child keeps asking for more rituals or routines like asking for water or reading a story, do so. Avoid getting him out of bed to do these activities. Once you've done the ritual or routine, your child should feel comfortable and fall asleep quickly.
Step 4. Create a comfortable atmosphere
Ask your child if the room is cool enough or warm enough after you've blanketed him. Give her something that makes her feel safe, like a favorite blanket or doll.
Step 5. When he wakes up or can't sleep, respond calmly and quickly
If your child screams or cries after you put him to sleep, remind him that it's bedtime. Visit your child if you feel the need to, but don't do it for more than a minute. When you enter, you must remind him that you are still in the house, but not to spoil his sleep.
Take him back to bed if he does get out of bed
Step 6. Make sure your home is quiet when your child sleeps
Make things quieter in your home when your child is asleep, even if the rest of the household isn't asleep yet. Avoid loud noises and bright lights in the adjoining room when your child is asleep or trying to sleep.
Step 7. Reward in the morning
Remind your child of his good behavior last night, and reward him with a small compliment or gift. Don't talk about his mistakes or bad behavior last night as that could make your child feel more restless or stressed when it's time for bed.
You can create a reward system such as giving one star every night, then promising something if the stars accumulate a lot
Method 3 of 3: Avoiding Insomnia
Step 1. Don't eat three hours before you go to bed
Sleeping too full can make it difficult for you to fall asleep. If you're hungry, eat a small snack such as fruit, a piece of toast, or half a serving of pasta or rice.
Step 2. Don't drink caffeine in the afternoon or evening
People who are sensitive to caffeine will continue to wake up from the coffee or soda they drank in the six hours before bedtime. Make sure you consume such food or drink in the afternoon or early morning.
If you do consume caffeine every day, you may be addicted. If so, make sure you take it in the morning so you don't feel a headache when you sleep or wake up in the morning
Step 3. Avoid smoking or drinking alcohol
Nicotine and alcohol can disrupt your sleep patterns, making it even more difficult to get a good night's sleep. The feeling of calm and relaxation produced by these two substances will not make you sleep more soundly. Both even make you sleep less soundly or feel more tired in the morning.
The same is true for the consumption of anything that contains nicotine (not just cigarettes)
Step 4. Minimize the use of computers and TV at night
The internet may be able to keep you awake, and some studies have proven that. The time you spend in front of a screen before bed has the potential to disrupt your body's sleep cycle due to the stimulation and glare from the screen. If you do have to turn on the TV or computer at night (for work purposes, for example), dim the screen brightness or do less strenuous tasks with the computer.
Tips
- Use earplugs at night if your surroundings are too noisy.
- Keep a note at your bedside in case you're always worried you'll have to remember something the next day or you need a place to write down an idea that pops up.
- Before you set an alarm, make sure you know when you have to leave for school or be on time for your first activity tomorrow.
- Don't worry too much about things. Worrying too much can cause stress and sleeplessness.
