Create an Effective
Bedtime Sleep Plan

Bedtime Sleep Plan

Follow this bedtime sleep plan to help you prepare for a good night's rest.

Your bedtime routine should help you begin to prepare for sleep. Allow time for this part of the relaxation process. Very few people can work all-out until late at night, throw themselves into bed, and sleep peacefully. Most of us need an easing-off period that enables the body and mind to adjust to the inevitability of sleep.

Bedtime Sleep Plan:

Step 1:

  • Do make sure that your bedroom is a peaceful, inviting place to be, uncluttered, and without television or telephone. I changed out bedroom color from something bright to a tan color, and you would not believe the difference it made in the feeling of restfulness! Don't discount the color of your plays a very important function to its overall peacefulness.
Step 2:
  • Do make sure your bedroom is comfortably warm when you go to bed, and well-ventilated. The recommended temperature is around 65 degrees F (18 degrees C). If the atmosphere is dry or stuffy, increase the humidity by using a vaporizer, placing bowls of water in the room, or draping towels over the radiator.
Step 3:
  • Do stop work at least two hours before going to bed, and allow time to relax. Make a list of any outstanding tasks or concerns for tomorrow, and try to put them out of your mind.
Step 4:
  • Do some stretching exercises or self-massage to ease muscle tension. Then take a warm bath with the addition of one of the essential oils recommended to aid sleep, about a half-hour before your bedtime.
Step 5:
  • Do switch off the phone, or put on the answering machine; a conversation will disrupt your bedtime routine.
Step 6:
  • Don't go to bed too early; only go to bed prior to sleep. Read a book or listen to some relaxing music as you settle down. Allow some time to feel drowsy before turning out the light to sleep.
Step 7:
  • Do have a milky drink, a chamomile tea, or a herbal infusion or decoction known to aid sleep.
Step 8:
  • Do try some relaxation techniques if sleep is elusive, focusing on muscle relaxation and releasing the mind from invasive thoughts. These need a little practice, but can become an excellent aid to falling asleep.
Step 9:
  • Don't toss and turn if you have trouble falling asleep. Lying peacefully in bed, resting the body, is important, so try to avoid growing anxious about not getting to sleep immediately. If you do start to feel fretful, get up and spend some time away from bed, relaxing or listening to soothing music, before returning and trying again.

I wish you the best of luck establishing a healthy bedtime sleep plan. Following this plan, you'll be back to quality sleep in no time!

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Griffey, Harriet. Sleep Well Tonight! Sure-Fire Solutions for a Good Night's Rest. New York, New York: Sterling Publishing Co., Inc., 1998.