Having an established routine might make us feel in control and accomplished throughout our day. While our many routines are important, establishing a set evening ritual can be an even more powerful tool to quite literally seize the night, and enhance sleep quality. Studies show that there are several techniques to employ in our evening routines, including mindfulness meditation, an efficient bedtime routine, decreased screen time at night, and the use of personalized, restorative sleep technology, which can improve our quality of sleep and help us feel in control of our lives. So, let’s take a deeper look at the benefits of adding these evening rituals to our nighttime routine:
1. Mindfulness Meditation
There are many people who struggle with their sleep routine, and many have sleep disorders that make sleep even more challenging. The current behavioral therapies make it challenging for everything to have access to effective tools for improving their sleep. Therefore, mindfulness mediation in the evening can be used as a tool for promoting relaxation and reducing stress, both of which are crucial for quality sleep. It involves paying attention in a specific way, and being present in the moment [1]. Studies have shown that the momentary awareness of mindfulness meditation can decrease thoughts and emotional reactivity, which can improve overall sleep quality [1]. So, practicing mindfulness meditation every evening, in a judgment-free, calm way, may help improve your natural sleep cycle.
2. Establish a Consistent Bedtime Routine
Having a good bedtime routine, or sleep hygiene, is crucial for our body to know when it’s time to wind down and go to sleep. This makes it easier for us to fall asleep and stay asleep. Whether this includes stopping stressful activities a couple of hours before bed, or making sure we finish our dinner a few hours before we lie down, consistency is key. Studies show that individuals who follow a consistent pre-sleep routine experience improved sleep quality and reduced sleep onset latency [2]. Activities such as reading a physical book, taking a warm shower, or practicing gentle stretches can be effective components of a bedtime routine.
3. Limit Screen Time Before Bed
We are in the digital age, so it’s understandable that many of us rely on our devices in our routine. Many of us may even catch up on our favorite shows on TV or scroll on our phones before bed. This time of night may be the only quiet time we get, filled with uninterrupted silence! However, exposure to screens before bedtime can disrupt your natural sleep-wake cycle. The blue light emitted by phones, tablets, and computers may interfere with our body’s melatonin production, which is a hormone that regulates sleep. Research has shown that increased screen time is associated with delayed bedtime and shorter sleep duration [3]. To promote better sleep, we should all try to avoid screens at least an hour before bed and engage in relaxing activities instead. Maybe we can all find a hobby we enjoy.
4. Personalize Your Sleep with Spatial Sleep
At Sound Health Systems, we've developed Spatial Sleep, a non-invasive device that utilizes Auditory Resonance Therapy (ART) and binaural beats to enhance sleep quality. Spatial Sleep is a unique tool because it delivers customized binaural beats through a headband, aligning with your brain's natural frequencies to promote relaxation and facilitate the transition into deep sleep [4]. Users who wear the headband for 45 minutes while they sleep, have reported significant improvements in sleep quality, including reduced sleep latency and increased time spent in restorative sleep stages. What’s great about this product is that it’s an easy-to-use, non-invasive tool, which has been clinically proven to address moderate-to-severe insomnia. So, this tool can serve as an accessible and personalized way to improve our restorative sleep, making it a great addition to our nightly routine.
Works Cited
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Rusch HL, Rosario M, Levison LM, Olivera A, Livingston WS, Wu T, Gill JM. The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Ann N Y Acad Sci. 2019 Jun;1445(1):5-16. doi: 10.1111/nyas.13996. Epub 2018 Dec 21. PMID: 30575050; PMCID: PMC6557693.
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Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Medicine Reviews, 40, 93-108. https://doi.org/10.1016/j.smrv.2017.10.007
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Exelmans, L., & Van den Bulck, J. (2016). Bedtime mobile phone use and sleep in adults. Social Science & Medicine, 148, 93-101. https://doi.org/10.1016/j.socscimed.2015.11.037
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Luong AU, Yong M, Hwang PH, Lin BY, Gopi P, Mohan V, Ma Y, Johnson J, Yen DM, DeMera RS, Bleier BS. Acoustic resonance therapy is safe and effective for the treatment of nasal congestion in rhinitis: A randomized sham-controlled trial. Int Forum Allergy Rhinol. 2024 May;14(5):919-927. doi: 10.1002/alr.23284. Epub 2023 Oct 9. PMID: 37812532.
