Repetition is your frenemy.
Ok, you already know to brush your teeth before bed. Plus you have other routines you don't even think about - turning off all the lights, checking your alarm, taking your glasses off, getting a glass of water and placing it just so. These are great habits to have and you should keep them up!
But you may also have habits which might be getting in the way of your sleep. Your love of lattes (taste for tea, captivation with coffee, sweet spot for soda, and so forth) brings on the caffeine and deprives you of sleep. Also, I can tell that you actually kept your New Year resolution and have been working out. Great job! But do that exercise too late in the day, and your sleep gets weak and flabby. Plus I hate to mention it, but your erratic bedtimes need to make like a tree and vanish. Yes, it's true, you need to go to bed at the same time each night so your body knows it can count on you to give it the rest it needs to stay healthy.
What can I do?
Create a routine that includes the good habits you already have, and adds in the new ones you want to incorporate:
- Do you know how sensitive you are to caffeine? Figure it out or don't drink it. Stop your caffeine intake five to six hours before bed as a general guideline.
- It's not an excuse to avoid exercise, but finish your workout at least three hours before you sleep. otherwise your warmed up and adrenaline-filled body will not slide easily to dreamland.
- Eating tends to result in digesting, which keeps a body awake. Finish your meals two to four hours before bedtime.
- Read the page on avoiding screens two hours before bed.
- Create a routine that starts around 30-60 minutes before bedtime, and do it each night without interruption. For example if your routine is to clean up the kitchen, play with the pets, brush your teeth, change into pajamas, and climb into bed. Don't suddenly watch Netflix between the kitchen and the pet time. Follow the routine, your body will become sleepy as you go through it, transitioning easily to sleep at the end.
- Go to bed around the same time each night. Even on weekends. You may even discover that Mondays don't have to feel that bad.
Yes, realistically there will be exceptions to allow. Nonetheless, create the best possible routine and stick to it as often as you can!
