{"id":13535,"date":"2022-09-16T09:17:15","date_gmt":"2022-09-16T09:17:15","guid":{"rendered":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/www.sealy.com.sg\/exercises-to-ease-you-into-better-sleep-copy\/"},"modified":"2023-06-23T16:25:19","modified_gmt":"2023-06-23T08:25:19","slug":"how-to-create-a-bedtime-routine","status":"publish","type":"post","link":"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/blog\/how-to-create-a-bedtime-routine\/","title":{"rendered":"How To Create A Bedtime Routine"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"13535\" class=\"elementor elementor-13535\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-34bcd829 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"34bcd829\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-170f1a85\" data-id=\"170f1a85\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e53c8dc elementor-widget elementor-widget-image\" data-id=\"e53c8dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"600\" src=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/09\/Exq20-Talent-In-Bed-Sleeping-1280x1000-1-768x600.jpeg\" class=\"attachment-medium_large size-medium_large wp-image-13553\" alt=\"\" srcset=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/09\/Exq20-Talent-In-Bed-Sleeping-1280x1000-1-768x600.jpeg 768w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/09\/Exq20-Talent-In-Bed-Sleeping-1280x1000-1-300x234.jpeg 300w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/09\/Exq20-Talent-In-Bed-Sleeping-1280x1000-1-1024x800.jpeg 1024w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/09\/Exq20-Talent-In-Bed-Sleeping-1280x1000-1-600x469.jpeg 600w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/09\/Exq20-Talent-In-Bed-Sleeping-1280x1000-1.jpeg 1280w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45d4a3a elementor-invisible elementor-widget elementor-widget-text-editor\" data-id=\"45d4a3a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_animation_delay&quot;:900}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Back when we were still kids, most of us had a bedtime routine set by our parents. But as we turn into independent adults, we slowly pay less attention to our sleep routine due to factors such as working overtime, taking care of our child, and getting distracted by gadgets resulting in falling into a bad routine and poor sleep quality.\u00a0<\/p><p>But don\u2019t worry, the good news is \u2014 it is not yet too late to fix our bad nighttime habits. We are here to share some helpful tips for creating a good bedtime routine, especially for adults who want to achieve optimal sleep quality.<\/p><h2><span class=\"has-inline-color has-vivid-cyan-blue-color\">What Is a Bedtime Routine?<\/span><\/h2><p>A bedtime routine includes a set of pre-bed tasks that you do consistently every night for about 30 minutes to 2 hours before you go to bed. Each individual can create their own routine that normally includes relaxing activities like meditation, reading or taking a warm bath to help them fall asleep quickly. This small lifestyle change can have a big impact on one\u2019s physical and mental well-being in the long run.\u00a0<\/p><h2><span class=\"has-inline-color has-vivid-cyan-blue-color\">Why Is a Bedtime Routine Important For Adults?<\/span><\/h2><p>A consistent bedtime routine can help establish habits that give signals to your brain that it\u2019s time to sleep. By doing the same set of activities consistently before bedtime, your mind and body would start recognizing those activities as a precursor to sleep. Essentially, its primary purpose is to help you drift into sleep within 15 minutes or less after turning off the lights.<\/p><p>Aside from falling asleep faster, some other key benefits of following a bedtime routine include:<\/p><ul><li>Being able to stay asleep longer<\/li><li>Clears mind &amp; body of the day\u2019s stresses<\/li><li>Helps with insomnia<\/li><li>Reduces late-night stress and anxiety<\/li><li>Improves mood &amp; general mental well-being<\/li><\/ul><p>Now that we\u2019ve learned why bedtime routines are just as important for adults as it is for children, here are some ideas that you could incorporate into your bedtime routine.<\/p><h2><span class=\"has-inline-color has-vivid-cyan-blue-color\">Bedtime Routine Ideas For Adults<\/span><\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-535c7e1 elementor-widget elementor-widget-image\" data-id=\"535c7e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"1365\" data-src=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/09\/Sealy-SG-Bedtime-Routine-Facebook-864x1536-1-768x1365.jpeg\" class=\"attachment-medium_large size-medium_large wp-image-13539 lazyload\" alt=\"\" data-srcset=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/09\/Sealy-SG-Bedtime-Routine-Facebook-864x1536-1-768x1365.jpeg 768w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/09\/Sealy-SG-Bedtime-Routine-Facebook-864x1536-1-169x300.jpeg 169w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/09\/Sealy-SG-Bedtime-Routine-Facebook-864x1536-1-576x1024.jpeg 576w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/09\/Sealy-SG-Bedtime-Routine-Facebook-864x1536-1-600x1067.jpeg 600w, https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/wp-content\/uploads\/2022\/09\/Sealy-SG-Bedtime-Routine-Facebook-864x1536-1.jpeg 864w\" data-sizes=\"(max-width: 768px) 100vw, 768px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 768px; --smush-placeholder-aspect-ratio: 768\/1365;\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d6c1bf elementor-widget elementor-widget-text-editor\" data-id=\"4d6c1bf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>1. Create a Bedtime Schedule<\/h3><p>We set a morning alarm to wake us up and start getting ready for the day. Let\u2019s say you set your alarm at 7 a.m. and wake up at that exact time every day on weekdays. You\u2019ll notice that even on weekends or your days off when you don\u2019t need to set an alarm, as much as you want to sleep in, you still naturally wake up at 7 a.m. and cannot go back to sleep. That\u2019s because sticking to a waking schedule trains your brain to wake up and start working at a certain time.<\/p><p>The same thing happens when you set a \u201cbedtime alarm\u201d. Just like how you start your morning routine, decide on a time and set an alarm to begin your bedtime routine every night anywhere between 30 minutes to 2 hours before you go to sleep. Doing this consistently would help train your brain\u2019s sleep-wake cycle, making you naturally feel sleepy when it\u2019s bedtime<\/p><h3>2. Take a Warm Shower or Bath<strong><strong><br \/><\/strong><\/strong><\/h3><p>Taking a shower or bath to end your day isn\u2019t just to make you feel clean and fresh before you jump into your bed. But did you know that there\u2019s real science behind showering or bathing at night that promotes sleep?<\/p><p>A research team from the University of Texas conducted a\u00a0<span style=\"color: #1590c8;\"><a style=\"color: #1590c8;\" href=\"https:\/\/news.utexas.edu\/2019\/07\/19\/take-a-warm-bath-1-2-hours-before-bedtime-to-get-better-sleep-researchers-find\/\">sleep study<\/a><\/span>, reviewing over 5,000 published articles that linked bathing, water temperature, and sleep quality. The results showed that taking a bath or shower (also scientifically referred to as \u2018Water-based passive body heating\u2019) in water at 40\u00b0C\u00a0 to 43\u00b0C about one to two hours, ideally 90 minutes, before bedtime, can help you fall asleep an average of 10 minutes quicker than normal.\u00a0<\/p><p>How does it work? Essentially, warm water helps change your body\u2019s core temperature. It will increase your body temperature at first, but afterwards, your body will experience an even more pronounced dip in temperature that is responsible for promoting sleep.<\/p><h3><span style=\"font-style: inherit; color: var( --e-global-color-f7aa7ea ); background-color: var(--ast-global-color-5);\">3. Practice Light Yoga or Meditation<\/span><\/h3><p>One of the major causes of sleeping difficulty is related to stress. That\u2019s because stress leads to anxiety and tension, making it hard to fall asleep. Hence, it is important to quiet the distracting thoughts that keep you up at night which could be achieved through practising meditation and\u00a0<a href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/exercises-to-ease-you-into-better-sleep\/\"><span style=\"color: #1590c8;\">relaxation techniques<\/span><\/a>.<\/p><p>Meditation has been known to achieve a sense of inner peace and clarity. Studies have found that it can help reduce cortisol, widely known as the \u201cstress hormone\u201d, whilst increasing our melatonin levels or our \u201csleep hormone\u201d promoting restful sleep.\u00a0<\/p><p>There are many\u00a0<span style=\"color: #1590c8;\"><a style=\"color: #1590c8;\" href=\"https:\/\/www.healthline.com\/health\/mental-health\/types-of-meditation\">types of meditations<\/a><\/span>\u00a0that you can try but here are the basic steps of meditation that you can do for 3 to 5 minutes to quieten your mind before bed:<\/p><ul><li>Find a quiet place where you can sit or lie down (whichever you feel most comfortable).<\/li><li>Close your eyes. Inhale and exhale slowly and deeply.<\/li><li>If a distracting thought pops up, refocus on your breathing.<\/li><\/ul><p>Another relaxation technique that you can practice at nighttime is yoga.\u00a0<a href=\"https:\/\/www.sleepfoundation.org\/physical-activity\/yoga-and-sleep\"><span style=\"color: #1590c8;\">Research<\/span>\u00a0<\/a>revealed that over 55% of yoga practitioners report improved sleep and over 85% report reduced stress. Incorporating light yoga into your bedtime routine may improve the quality of your sleep.<\/p><p>The key benefits of nighttime yoga are the following:<\/p><ul><li style=\"list-style-type: none;\"><ul><li>Promotes relaxation<\/li><li>Promotes mindfulness<\/li><li>Improves sleep quality and quality of life<\/li><li>Manages symptoms of insomnia<\/li><li>Helps with weight loss<\/li><\/ul><\/li><\/ul><h3>4. Have a light snack or some warm drink<strong><strong><br \/><\/strong><\/strong><\/h3><p>While a heavy dinner can lead to indigestion, going to bed hungry can also upset your stomach and give you trouble falling asleep. It is recommended to opt for some healthy, light snacks that are sufficient to fill your stomach but would not disrupt your sleep hormones.\u00a0<\/p><p>A few good examples of healthy bedtime snacks that naturally have high-melatonin content are:<\/p><ul><li>Nuts (especially Almonds)<\/li><li>Oats<\/li><li>Berries<\/li><li>Fruits like cherries, strawberries, grapes and kiwi<\/li><li>Milk<\/li><li>Greek yogurt<\/li><\/ul><p>Enjoying a warm cup of soothing herbal tea with sleep-promoting benefits like chamomile, lavender, and valerian root is another great way to induce sleep and alleviate insomnia. You can have your tea while reading a book or listening to calm music. Just make sure to empty your bladder before you go to sleep.<\/p><h3>5. Prepare Your Bedroom For Sleeping<\/h3><p>Lastly, ensure that you have the ideal setting for optimal sleep. You\u2019d want your bedroom to be cosy, clean, and foster a sense of calmness that promotes sleep. You can freely incorporate your personal style into your\u00a0<a href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/10-tips-on-creating-the-perfect-bedroom-setting\/\"><span style=\"color: #1590c8;\">bedroom\u2019s interior design<\/span><\/a>, however, some aspects are important to consider to make it the perfect place for you to relax and fall asleep:<\/p><ul><li>Warm appealing colours<\/li><li>Usable layout\/space, ensuring that it\u2019s not too cramped<\/li><li>Clutter-free<\/li><li>Relaxing scent (e.g. aromatherapy &amp; essential oils)<\/li><li>Lighting that is not too bright<\/li><li>A high-quality\u00a0<a href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/mattress-range\/\"><span style=\"color: #1590c8;\">mattress<\/span><\/a>\u00a0that\u00a0<a href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/mattress-selector\/\"><span style=\"color: #1590c8;\">matches your needs<\/span><\/a><\/li><\/ul><p>Remember to be patient with yourself when starting a bedtime routine. If you remain consistent enough, you will eventually train your mind and body to anticipate sleep at the same time every night!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b9039ff elementor-align-center elementor-widget elementor-widget-button\" data-id=\"b9039ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/mattress-range\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Explore our mattress range<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Back when we were still kids, most of us had a bedtime routine set by our parents. But as we turn into independent adults, we slowly pay less attention to our sleep routine due to factors such as working overtime, taking care of our child, and getting distracted by gadgets resulting in falling into a &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/glutenfreepleasure.com\/__proxy_domain\/sealy.com.sg\/blog\/how-to-create-a-bedtime-routine\/\"> <span class=\"screen-reader-text\">How To Create A Bedtime Routine<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":13553,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[33],"tags":[],"class_list":["post-13535","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Create A Bedtime Routine | Sealy Singapore<\/title>\n<meta name=\"description\" content=\"Having a sleep routine as an adult can help you sleep better and faster. 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