Get into routine and do not break cycle

Ryan Donohue.
Ryan Donohue.

This weeks column is about sleep.

How to get into a good routine, how to regulate your pattern and how to reduce external factors that are associated with a poor night’s sleep.

When trying to develop good night time routines finding what works for you and what doesn’t is all about experimentation. As with anything, it is not a one size fits all scenario. One thing that is a common thread though is just how much you need to function optimally.

One of the most common tripping points is an irregular bedtime routine. Many people go to bed at varying times throughout the week, and never really stick to a regular schedule. Find out how much sleep you need to function at your best. Go to bed at a regular time. Try not to break the cycle, even at weekends, when we are generally more free of time, and the daily routine of the weekdays.

Keep yourself active during the evening to avoid the early evening slump that many people experience after a long day. Do some chores, spend time with the kids, or even better, exercise.

Regulate the time you wake up each day, if your schedule allows it. Again, do not break it because it is the weekend.

Many people’s bed is their pride and joy. It needs to be comfortable. Keep the room temperature regulated. Too hot, or too cold will affect your sleep patterns. Put the smart phone, tablet, or laptop away an hour, or even better, two hours before you go to sleep. The light of the devices screen affects the brain pattern.

The biggest factor that goes without saying is healthy eating and exercise. The release of endorphins are proven to improve your state of mind. A few of the sins of bedtime are pretty common knowledge. Avoid alcohol. It has a counter effect on your sleep pattern, as does caffeine. It has been shown to be effective on an individuals sleep up to 10 to 12 hours after.

Avoid drinking too much liquid. The only thing you’ll be doing all night is heading to the toilet, as caffeine acts as a diuretic.

Several ideas of how to improve your shut eye and get a goods nights rest. Try some of these for yourself. Head to for information, blogs, and advice on all things health, and fitness.