October 12, 2022
I have talked a lot about what routine is to me and how it connects to my philosophy as a clinician, but with this blog, I want to emphasize the tangible benefits of keeping routines. On the one hand, we live in a time where we take self-care for granted — we assume that everyone understands the merits of getting enough sleep and eating enough vegetables is a known fact. On the other hand, we also live in a time where there are so many expectations of productivity that true self-care-- which takes time and motivation to prioritize-- is devalued and laborious to practice. I find the best way to motivate patients (other than pain-relief) is to make sure they clearly understand all the benefits of whatever I am suggesting.
Helping with Physical Health Risks
In this blog, I’ll focus on nighttime routines as often they are where we slack off more. I think that sleep routines are being a bit more widely talked about now, as we see higher rates of people struggling with things like mental health and burn out, but what happens to our brains and bodies when we have a nighttime routine in place? To a certain extent, it depends on what specific activities and practices you incorporate, but as the cornerstone of a nighttime routine, let’s talk about the benefits of a consistent bedtime. The first benefit is that you are more likely to get the hours of sleep you need. By being intentional about the time you get to bed, you can factor in the time for rest that you find the most beneficial to you. I won’t needlessly repeat myself about the benefits of sleep, but needless to say, it is vital to all aspects of our health. Secondly, a consistent bedtime can help to prevent risky health conditions. Recent research has demonstrated that the more irregular and inconsistent the sleep patterns a person has, the higher their risk for hypertension, obesity, blood sugar issues and heart disease.
Mental Health Benefits
If getting enough sleep to feel energetic and fending off health conditions isn’t enough for you, it also has tremendous mental health benefits. Nighttime routines are linked to increased feelings of relaxation, and decreased instances of anxiety and cognitive patterns of rumination associated with anxiety and depression. I have mentioned before how much I think we should consider all aspects of our health as interdependent, but the link between the mental and physical is perhaps the most important. If we don’t feel like ourselves, how can we even begin to care for ourselves, let alone live a full life? Not only do nighttime routines help to develop habit-keeping skills vital to implementing other healthy habits, but they also help us separate our day and night. Leaving our day behind us, especially when it has been negative or stressful, not only helps with sleep but also helps us start fresh the next day too!
Tapping into Natural Cycles
While they are often discussed in terms of infants and toddlers, bedtime routines also help to connect us to our circadian rhythm, therefore regulating it. In a world full of distractions, bright lights, expectations of availability, and an overall pace that can be exhausting this benefit cannot be understated. Connecting to our natural wake and sleep cycles improves sleep quality and quality of life by connecting us to our bodies and enabling us to be present within ourselves.
Practices to Incorporate
If this list of benefits wasn’t enough to convince you, I am willing to guess that you have never experienced insomnia. But if it was, and you are curious about what a nighttime routine looks like, here is what we practice in my home:
-nighttime journaling
-warm baths or showers to facilitate muscle and mental relaxation
-sleepy time inducing herbs like lavender and chamomile either diffused, drank in tea, or steamed in the shower
-physical separation from electronic devices (absolutely no sleeping with your phone IN BED with you) and a policy of strict screen-free time before bed
These are just some ideas; as usual, take what resonates and most importantly do your best, even if it isn’t perfectly consistent in the beginning.
Sources
https://www.healthline.com/health-news/its-not-just-for-kids-even-adults-appear-to- benefit-from-a-regular-bedtime#The-research
https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults