“In the great green room
There was a telephone
And a red balloon…”   

~Goodnight Moon     by Margaret Wise Brown

I have fond memories of reading this classic to my children.  The story is soothing and has a poetic, semi-hypnotic rhythm to it.  The habit of reading together created a comforting bedtime ritual.  Ah, to be enveloped in the soothing, safe, and comforting bedtime rituals of childhood again!

 

So why don’t we look to those comforting childhood bedtime routines to help us create healthy, soothing adult bedtime routines?  As adults, many of us have abandoned comforting bedtime routines from childhood.  Many adults don’t get enough sleep; they are working, checking email, or folding laundry until the minute they flop in bed.  Many others don’t get good, restful sleep.  Perhaps considering the sleep routines from early childhood can give us clues to how we can sleep more and better.  Our bodies appreciate routine sleep habits.  Soothing, comforting bedtime rituals signal calm, safety and tell our bodies it is okay to relax and that sleep is coming.  Consider these sleep routines to help you get a better night’s sleep; they aren’t that different from the go to the bathroom, get in your jammies, have a drink of water, read a story, put on some lullaby music, snuggle, lights out ritual of a toddler.

  • Sleep at night and in your bed–avoid sleeping on the couch or napping
  • If you nap at all, limit it to 20-30 minutes and no later than early afternoon
  • Avoid caffeine after early afternoon
  • Avoid alcohol in the evening (it may help you fall asleep initially, but usually sleep is disrupted)
  • Go to bed and wake up at the same time daily
  • If you need more sleep, move your bedtime earlier by 30 minutes at a time.  Once you are falling asleep at the earlier time, you can move it up again by another 30 minutes until you reach your desired bedtime.
  • Create a relaxing before bed routine. Consider quiet music or nature sounds, aromatherapy, reading light material, meditation or prayer
  • Keep your bedroom cool, dark, and quiet for sleep. Use your bed for sleep and sex only–not for eating, working on the computer, checking email, or watching TV
  • Turn off screens (TV, computer, tablets, phone) 30 minutes before bed.  The screens are visually activating to our brains.
  • If you are not asleep within 30 minutes get out of bed, stay in your bedroom where it’s dark, allow a small reading light if you will be reading or doing puzzles.  Repeat the soothing, calm before bed activity until you feel sleepy, then get back in bed.  Repeat throughout the night if you are awake and unable to return to sleep within 30 minutes.

If you try the above tips for several weeks and still find yourself struggling with sleep, or your sleep difficulties are chronic, talk to your physician for further assistance.

Go ahead….grab a soft blankie, read a soothing story, turn on quite, comforting music. Be comforted by the safety and predictability of the objects in your bedroom. Close your eyes….Night-Night.