Relaxing bedtime routine
Reserve 30 – 60 minutes at the end of the day to decelerate after a hectic day. Repeating the same quiet routine before bedtime can help quiet an overactive mind.
1. Keep the lights dim. Use low wattage bulbs such as table lights. Melatonin (sleep-wake regulating hormone) is secreted at night when the lights are dim ad bright light will suppress it.
2. Switch off electronic devices including computer, IPAD, and smartphone. They emit blue light which suppresses melatonin. If you find it relaxing to watch family videos or play light games like Sudoku on your device before bed, dim the brightness, turn on blue light filter or use light altering software such as f.lux.
3. Engage in a relaxing activity:
a. Read a book that you enjoy.
b. Listen to light music or sing shlokas.
c. Sit together as a family to tell stories to your children.
d. Engage in meditation or relaxating activity.