Trying to Make a Bedtime Routine

Mario Sleeping

Mario Sleeping

Sleep continues to be a problem that I deal with most nights. Since childhood, falling asleep and staying that way has been a struggle. Now, there are mornings when I cannot wake up despite my best efforts.

At confession today, the priest suggested improving my sleep hygiene by having a bedtime routine. An hour later, my mother echoed his words. When two wise people say the same thing to you in a short period of time, you know that you should listen.

However, setting up a routine and following it are harder than it might first seem. For one thing, I tend to be all or nothing about issues. Either I stick to this schedule perfectly, or I give up because I missed it once. That is how my black and white thinking works.

Secondly, implementing routine into a life where I might be working until 1:00 A.M. one day but waking up at 7:00 A.M. the next is difficult. How can I keep doing the same thing each night?

So, I figured that I would ask for some suggestions from you, my wonderful readers. How do you fall asleep? What are some routines that you have each night?

Here is a beginning of my ideas that might be used for the sleep routine:

  • Take medication
  • Wash face
  • Brush teeth
  • Drink cold water or tea (depending on night)
  • Read
  • Listen to music
  • Rub on lotion
  • Pray

I will keep adding to the list as I get more ideas from you and others around me.

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6 thoughts on “Trying to Make a Bedtime Routine

  1. MaggiMay says:

    Keep a journal to write down any nagging thoughts.
    Say loving affirmations “I am perfectly loved just the way I am right now by the Father of all love.”
    Lay down all your burdens before God and decide for tomorrow only to pick up the ones He gives to you.

  2. MEM says:

    The “all-or-nothing” mentality is not only an issue faced by Aspergians but also by perfectionists. It is OK to not be perfect, but rather to aim for progress.

  3. Affranchising Woman says:

    I too have been sleepless all my life. For as long as I can remember, I have fallen asleep after everybody else, woken a few times during the night and had difficulties getting up in the morning. Now, after fifty-six years I have come to the conclusion that I this is not an illness or a problem; it is just the way my body functions and I don’t worry about it any more. I have made some adjustments so that I can function in society. As you mention, a routine certainly helps. I try to go to bed every night around the same time and, more importantly, I try to get up at seven AM every day, however tired I am. If I am wide awake in the middle of the night I read for a while or listen to soothing music but I don’t fight it and I don’t worry about it. I have also learned to avoid early morning commitments or jobs that start very early as I cannot sustain those.
    I once read that people in England in the Middle Ages often got up in the middle of the night and socialised. Uninterrupted sleep was not considered a necessity. So my advice would be to go easy on yourself and accept your internal clock as it is πŸ™‚ Good luck πŸ™‚

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