We are currently in an era of optimisation and self-care, which can feel somewhat overwhelming for those of us who are not sure what adaptogens are, can’t get away from our phones at night and have a hard time remembering a skincare routine, much less putting one into practice. Self-care means different things to different people, but essentially, it can be boiled down to mean taking care of your physical and psychological needs so that you can live the life you want, one day at a time.
Despite how difficult it can be to remember to practice self-care, an increasing amount of scientific literature suggests that self-care practices really are worth the extra effort. One of the most important and powerful things you can do to take care of your emotions, mind and body is to get enough sleep – and to get good sleep.
You likely have never heard of a sleep schedule but it could be the key to unlock a new era of self-care and give you the boost you need to achieve your goals.
What are sleep schedules?
A sleep schedule is essentially a routine you perform before bedtime to get you ready to drift off. When you were a little kid, you likely had a routine you had to perform before bed that included brushing teeth, putting on pyjamas and listening to a bedtime story. All of those steps got you ready for bed in a practical sense and also prepared you mentally for falling asleep.
You can create a similar pattern of behaviour for yourself by establishing and following a sleep schedule. Getting into a routine tells your subconscious mind that it is time for the next activity – even if the next activity is an unconscious one.
Anyone who has had trouble sleeping knows just how difficult it can be to fall asleep when you really want to or need to. Giving yourself a routine is one way to make the process of falling asleep so much easier.
What to add to your sleep schedule?
If you have never had a sleep schedule as an adult, you may be wondering what you should or should not include in your sleep schedule. Everyone will be different and have their own personal preferences but some activities are more likely to make you sleepy than others.
Betway Insider recently conducted a student on bedtime habits and sleep schedules, which produced a number of interesting results. The study analysed the sleep schedules of participants and then tracked their sleep to determine which activities were the most likely to help the user drift off.
The Betway study found that the best activities were (in order of effectiveness) meditation, applying a facemask, watching a comedy film, listening to music, cleaning your bedroom, reading a book or having a snack. The activities that were least likely to help you drift off were mobile gaming, scrolling through social media, working out at home, watching news programs, chatting with family and friends, or watching true crime or horror programs.
It likely will not surprise you that mindlessly scrolling through TikTok or watching horror movies is not actually conducive to getting a good night’s sleep. That does not mean that you need to avoid these activities at all costs, but it does suggest that on work nights, you should plan to finish up with these activities well before bedtime.
Creating your own schedule
The results of the Betway Insider study are useful but everyone is different and will have their own unique preferences, needs and habits. You may find meditation incredibly stressful or perhaps cleaning your room only increases your stress levels and reminds you of all the work you need to get done the next day.
Embrace your preferences while also slowly experimenting with one or two relaxing activities. If you have not tried a skincare routine with facemasks, perhaps that is something you could try out to see whether or not it is an activity you find enjoyable.
As you build your sleep schedule, try to make a note of activities and routines that do work and those which are less effective. In time, you will be able to develop a routine that allows you to relax, unwind and get some serious sleep.
