How to go to sleep

1. Objective:

The objective of this procedure is to provide a structured approach to going to sleep. By following this procedure, you can establish a routine that will help you fall asleep at a consistent time and ensure you get enough rest for the next day.

2. Steps:

Step 1: Have a set time for going to sleep and waking up.

Set up a specific time to go to sleep and wake up. Consistency is key to regulating your body's internal clock and ensuring you get enough rest.

Step 2: Create a calm environment before sleep.

Create a calm and relaxing environment before going to bed. Sleep is induced by tiredness, hormones, and the environment. Remember to:

  • Avoid blue light at least 1 hour before sleeping. Turn off bright lights and avoid watching TV or using electronic devices.
  • Do NOT use devices like phones, laptops, or tablets before sleeping. Instead, read a book or engage in a relaxing activity.

Step 3: Create an evening relaxation routine.

Using a fixed routine, relax and prepare your body and mind for sleep. Consider the following:

  • Take a warm shower or bath to relax your muscles.
  • Practice deep breathing exercises or meditation to calm your mind.
  • Listen to an audiobook or calming music to help you unwind.
  • No phone usage during this time.

Step 4: Good sleeping conditions.

Ensure that your sleeping environment is conducive to restful sleep. Consider the following:

  • Keep your bedroom dark, quiet, and cool.
  • Make sure your bed and bedding are clean, comfortable, and supportive.

Step 5: Avoid stimulants before bed.

Avoid substances that can interfere with your ability to fall asleep. Remember to:

  • Avoid drinking coffee or black tea at least 4-6 hours before bedtime.
  • Avoid heavy meals just before sleeping. If you're hungry, opt for a light snack at least 1 hour before bed.

Step 6: Regular physical activity.

Engage in regular physical activity to promote better sleep. Exercise can help you fall asleep faster and improve the quality of your sleep. Aim for at least 30 minutes of moderate exercise most days of the week. Avoid vigorous exercise close to bedtime, as it may interfere with your ability to fall asleep.

Step 7: Do not force it.

If you're having trouble falling asleep, don't stress about it. If you don't fall asleep within 20 minutes, get up and do something relaxing until you feel sleepy. Avoid using electronic devices or engaging in stimulating activities during this time.

3. Additional Information:

Note

When creating a new routine, be patient. It may take up to a month before you notice a change in your mood and habits. The key is to stay motivated and adjust the routine to your own needs and preferences. Remember that quality sleep is essential for your overall health and well-being.

Example of a good routine:

  • 17:00 last coffee
  • 20:30 finish exercises
  • 21:30 last meal
  • 22:00 turn off all devices
  • 22:10 shower
  • 22:30 read a book, listen ot an audiobook and relax with a non-caffeinated hot drink
  • 23:00 go to bed