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When we head out to a new destination for the first time we often turn the GPS on, pay attention, follow its guidance and eventually arrive at our destination.
What happens after we have made that same journey each day for a week? Most likely, we no longer need the GPS. Our brain automatically processes the turns required to get to our destination. In other words, our automatic pilot is activated.
The same unconscious programming rapidly takes hold when we create, and then consistently repeat a wind-down routine leading up to bedtime. Routines play a crucial role in overcoming insomnia and regulating the sleep-wake cycle, influenced by our circadian rhythm. Understanding the power of routines is essential to improving sleep.
Each individual’s situation and preferences are different when it comes to night time rituals. As long as your’s is relaxing, non-stimulating and the same each day, you will lay down the stepping stones towards restful sleep, one after the other.
Here below is a bedtime routine example (mine actually!) :
By firmly signaling that daytime activities are over and wind-down time is beginning, we trigger a beneficial chain reaction towards restful sleep.
The recipe for stress is in any situation consisting of one or a combination of the following key ingredients (DUNE).
Difficult to control (you feel like you have little or no control over the situation)
Unpredictable (you can’t be sure in advance what will happen or something unexpected is happening)
New (something you have never experienced is happening)
Ego at risk (your capabilities or ego are put to proof, your competence is doubted)
By adopting a routine, you are able to remove or reduce the ingredients of stress. You feel more in control of your situation, you make the path towards sleep predictable each night, after a few days nothing is new in your routine and you gain a sense of mastery as you consistently put it in place. By knowing what to expect each night, you will feel more in control and able to relax.
Developing a morning routine will also allow you to get a good start to your day. When you are familiar with the tasks and actions you perform on a regular basis, you complete them with ease and without much thought. This can save time, energy and mental effort. For those of us who start the day with our foot on the accelerator pedal, having a routine that includes relaxation also allows us to put the brakes on so the rest of the day is less frenetic. This also reduces stress levels and so leads to improved sleep at night. A morning routine also gives you a sense of control allowing you to relax at night as you are prepared in advance for the next morning.
In conclusion, creating a consistent sleep routine programmes our brain to automatically navigate towards restful sleep. Establishing a consistent wake-up time, creating a morning and bedtime routine reduces stress & anxiety, and prevents insomnia. By following a consistent sleep routine, our body’s internal clock becomes regulated, signaling to our body that it’s time to wind down and prepare for sleep. As a result, we spend more time in deep, restorative sleep and wake up feeling refreshed. You can access a free template for creating your sleep routine in my free e-book here. The book also explains the fundamentals of sleep science and contains a detailed workbook to help you get your sleep back on track.