Babies have sleep routines. Here's why adults should too.
If you’re a parent or have friends with young children, you know that a baby’s sleep schedule is serious business — blackout curtains, sound machines, perfectly timed feedings and more go into making sure the little one gets quality rest to feel their best. Our question is: When does that level of effort to get a good night’s sleep cease?
“A good sleep routine provides the same benefits to adults, however, most of them have poor sleep habits,” Chelsie Rohrscheib, head sleep expert and neuroscientist at Wesper, tells Yahoo Life. We get it — you may think comparing babies’ sleep to adults’ is like apples and oranges — and in some ways, it is. Babies are more accepting of sleep and routine than adults because their brains are less developed and more automatic, explains Dr. Sudha Tallavajhula, director of the Neurological Sleep Medicine Center at Memorial Hermann Hospital. “The stimulus for sleep is very strong and they slowly learn to stay awake with environmental stimulation,” she tells Yahoo Life.
That’s not to say adults can’t train themselves to sleep like a baby, though. It just might take a bit more time and effort. “Whether it's a sleep routine or any other form of routine, the important takeaway is that the brain and the mind can be trained just like the physical body,” Tallavajhula says.
Sleep is important for people of all ages, and not getting enough raises your risk of health issues including heart and respiratory problems, metabolism changes and brain fog, according to the National Institutes of Health. That’s why doctors preach the importance of sleep hygiene — the habits you follow daily to ensure a good night’s sleep. Here are some expert recommendations for healthy sleep.
Have a routine
Just as for babies, adults should have a consistent sleep schedule, waking up and going to bed around the same time every day. Not only does it ensure a better night's sleep, having that routine — your repeated efforts of going to bed at the same time every night, turning down the lights and listening to soothing nature sounds, for example — all signal to your brain that it’s time to drift off to dreamland. That’s because these actions, over time, will release “many chemicals and hormones needed to help you feel sleepy, fall asleep and stay asleep,” says Rohrscheib.
Follow your natural rhythm
If you’re a night owl, making an effort to become a morning person quickly is unlikely to be successful. Tallavajhula says that if your lifestyle allows, it’s best to follow your natural tendencies and create a sleep schedule around them. Whatever time you choose to fall asleep, plan on waking up seven to eight hours later, even on the weekends or days off. “Avoiding naps also helps build up sleep burden and save it for the end of the day,” she says.
Skip caffeine later in the day
Caffeine is a stimulant, and believe it or not, its effects can linger long after you finish that cup of coffee, keeping you awake at night. Rohrscheib recommends avoiding caffeine at least six to eight hours before bed to ensure it doesn’t interfere with rest.
Stop the evening scrolling
“Most sleep psychologists recommend some form of withdrawal from environmental stimuli, like electronic devices, about one or two hours prior to your identified sleep time,” says Tallavajhula. Research says that the light and stimulation from screens negatively affect the quality of rest you get. While you’re at it, close the curtains or blinds — or better yet, invest in blackout shades — to fully block any light that might affect your sleep.
Take time to wind down
Babies often get a warm bath before bed, and experts say that adults should do something similar, spending 30 minutes to an hour relaxing before going to sleep. “A good sleep routine focuses on relaxation, which helps us reduce stress before bedtime,” says Rohrscheib. Some common, tried-and-true methods include dimming the lights; turning down the thermostat to a cool, comfortable temperature; reading a minimally engaging book; and other calming rituals like meditating, deep breathing or listening to soft music. “The intention is to replace most daytime thoughts with more mundane ones,” Tallavajhula says, which results in sleepiness.
If you have sleep health concerns, see a doctor
Sleep disorders are more common in adults than babies, which is why Tallavajhula says it’s crucial to seek help if you’ve established a sleep routine and are still struggling to catch some z's. “It’s important to identify sleep disorders and treat them early before they become chronic,” she adds.
Some common sleep disorders include anxiety-perpetuated insomnia, excessive daytime sleepiness and obstructive sleep apnea. “Most sleep disorders can be treated fairly satisfactorily and do involve lifestyle changes,” she says. So even after seeing a doctor, at least part of your prescription will be developing a consistent nighttime routine.
