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How To Tell Your Body It’s Time To Sleep

cartoon of a man preparing to sleep

Sleeping, just like many other things in our day to day lives, is done in patterns and cycles. When the sun goes down, our brain tells our body that it’s getting tired by releasing the hormone melatonin into our bloodstream. Our body then will begin to feel sleepy, as it knows that it is soon time to get rest. However, there are several other things that we can do to assist our body and help ourselves achieve the best sleep we can.

In our article, we will give you tips on preparing your body for sleep, which can help you achieve better restfulness and help you feel refreshed after each night.  

How to Tell your Body it’s Time to Sleep

  • Create a Routine

Going to bed at the same time every night will build a routine that your body can get used to. Along with this, you can also do several other things to help your body prepare. For example, you can shut off all screens an hour before sleeping, and maybe play relaxing music or read a book. By creating a regular routine, you will be able to clear your mind each night and allow you to have a good night’s sleep every day.

  • Listening to a Podcast or Audiobook

A great alternative to music and reading a book is playing and listening to a podcast or audiobook.  You can enjoy your favorite book while resting your eyes, allowing your body to relax and prepare for sleep.

Try listening to topics that will help you relax and avoid listening to podcasts that can be too exciting for you. The key is finding something that is relaxing to lower your heart rate, helping your body get into a restful state.

  • Soothing Sounds

If you live in an area where there is a lot of external noise, it can be difficult to stay asleep as the noise can interfere with your circadian rhythm. To counter this issue, you can play soothing white noise to help block out the external sounds. White noise are repetitive sounds that are relatively quiet, like the sound of ocean waves. They can create a calm environment and can be played using a variety of apps from your smartphone.

  • Blacking Out your Bedroom

Deep sleep is better achieved in very dark environments. If you have devices like a computer or television in your bedroom, we suggest removing them or finding a way to block the LED light they emit.

Lights can also come from the exterior, and they will come through the window. To remedy this, we suggest getting blackout window shades. The shades will completely prevent any exterior light from entering your room, achieving total darkness and an ideal sleeping environment.

Half open blackout cellular shades in a bedroom
  • Focus on Breathing

Anxiety and stress can interfere with your sleep cycle. To help alleviate this, focus on your breathing. Slow and deep breathing can regulate your heart rate, which can further help in controlling your anxious thoughts. By focusing on your breathing, you clear your mind from any thoughts, allowing you to clear your mind and help your body enter a restful state.

  • Cool down

It is easier to fall asleep fast when the temperature of our body is lower. Lowering your body temperature can be as simple as not doing any strenuous activities before bed. Make sure you have all your chores done before bed, and avoid exercising at night and have a glass of water before hitting the hay.

  • Making a Sleep Schedule

Going to sleep and waking at the same time everyday helps your body get used to sleeping and waking on a regular schedule. Our bodies get used to the schedule and will begin its sleep cycle based on the time of day. Our internal clocks work wonderfully well when they are used to a pattern.

Another way to help your internal clock is to have shades on a timer, which will open and close based on a timer. Smart shades have this option, which you can program to open in the morning as you wake up to natural light, and close at night to let you know it is bedtime. With the application of smart shades, you are giving your body another way to know when it’s time to sleep.

Conclusion

The above tips will allow your body to understand when it is the right time to sleep. This will help it get good quality sleep while maintaining the natural cycles of your body. In addition, it also enables your body to get rest and relax. Find what works for you and incorporate it into your daily routine.

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