The 3 Pre Sleep Rituals that will Transform your Sleep experience.

Weekly Newsletter no.905 draft final 

The 3 Pre Sleep Rituals that will Transform your Sleep experience. 

Dear Reader, 

In these Weekly Newletter, we will be covering; The 3 Pre Sleep Ritual [ Sleep Routine Framework ] that served to  enhance your Restful Sleep experience: 

These are 

1. Creating a Sleep-Conducive Bedroom Environment 

2. Limiting Caffeine, Alcohol, and Screen Time Before Bed.
3. Relaxation Techniques for Falling Asleep Faster.


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Let's delve deeper into each of the above mentioned Pre- Sleep rituals [ Sleep Routine Framework].


1. Creating a Sleep-Conducive Bedroom Environment 

**Your Bedroom and Bed should be Limited Strictly for Sleep Only** 

Yes, For Sleep Only. Period 

▪︎ No other Personal Activities should be done on your bed or in your bedroom. 

▪︎ Reserve your bedroom Strictly for Sleep Only,  to promote better sleep quality. 

▪︎ Train by habit your Body and Mind, that your bed is for Sleep only 

1.1  Your bedroom should be a haven for rest and relaxation.
》 Declutter your space to promote a sense of calm.
》Declutter: Keep your bedroom clean and organized to reduce anxiety and create a calming environment conducive to relaxation and sleep.


1.2  Opt for soothing colors and comfortable bedding to create a cozy atmosphere
》 Color Tones: Opt for cool tones like blues and greens to promote relaxation and a calm mind.
》 Warm colors can increase heart rate and blood pressure, hindering sleep
》Comfort: Ensure your mattress, pillows, and bedding provide optimal support and comfort for a restful sleep experience.
》Cotton Bedding : Opt for breathable cotton sheets to promote temperature regulation and comfortable sleep, especially in warmer nights 

1.3  Keep the room well-ventilated to ensure fresh air circulation.


1 4  Temperature Regulation:
》Maintain a Cooler room temperature between 21°C to 23°C;
▪︎ for Optimal sleep quality, adjusting bedding layers as needed for comfort.
▪︎ to Prevent nighttime sweating and Improve Sleep Quality


1.5  Light Management:
》 Dim lights at night OR Totally Switch Off Bedroom Light at night.
》 Avoid bright blue light from devices
》 Consider using blackout curtains to improve sleep quality


1.6  Quiet Environment: Minimize ambient noise in your bedroom using ear muff or earplugs to create a tranquil sleep space.
》The ambient noise level recommended for sleeping is below 30 dB(A) according to the World Health Organization.
》 This level is crucial for undisturbed sleep, as noise above this threshold can disrupt sleep stages, particularly deep sleep and REM sleep.

》 To measure the ambient noise level in a room, you can use a sound level meter or a decibel meter app on your smartphone. Here are the steps: 

1. Download a decibel meter app from Appstore or Playstore. These apps can provide real-time readings, maximum and minimum levels, and averages. 

2. Place the meter or phone in the room where you want to measure the noise level. Position it at the typical listening position and height. 

3. Let the meter take reading over a period of time, such as a few minutes. This will give you an average level. 

4. Compare the measured level to the recommended ambient noise levels  below 30 dB(A) for sleeping as recommended by World Health Organization. 

5. If the level is too high, identify the sources of noise and take steps to reduce them, such as turning off equipment, closing windows, or adding sound absorption.
》 The key is to measure over time to get an accurate representation of the typical noise in the room. Smartphone apps can provide a quick and affordable way to assess the ambient noise level. 

》 Noise Reduction: Block outside noises with ear plugs to create a quieter sleep environment.


1.7 Avoid Mirrors:
》 Mirrors  placed  Inappropriately may reflect light onto the occupant when he/ she tries to sleep, thus disturbing her from sleeping 

1.8 Adding Personal Touches:
》 Remove All scrary, Horror or Mind disturbing, Pictures, Photos or items in your bedroom.
》Add personal  items like pictures or meaningful objects to create a welcoming and comforting atmosphere for Restful Sleep in your bedroom. 

By incorporating the above strategies, you can transform your bedroom into a peaceful sanctuary that promotes restful sleep and enhances your overall well-being.


2. Limiting Caffeine, Alcohol, and Screen Time Before Bed 

▪︎ To optimize your sleep quality, be mindful of your consumption habits.
▪︎ Stop eating [heavy meal] 2 hours before bedtime
▪︎Limit or Avoid altogether, Caffeine and Alcohol Before Bedtime.
▪︎ Drink a warm glass of milk or a non-alcoholic beverage 1/2 hour before going to bed.

▪︎ As for screen time, Implementing a digital curfew at least 90 minutes before going to bed.
▪︎ Engage in relaxing activities like reading a book, taking a warm bath, or practicing gentle slow Breathing exercises to signal to your body that it's time to wind down and Sleep.


3. Relaxation Techniques for Falling Asleep Faster
▪︎ Incorporating relaxation techniques into your nightly routine can work wonders for your sleep.
▪︎  Experiment with Slow Breathing Exercises to quiet your mind and ease into sleep.
(1)  Progressive muscle relaxation involves tensing and then releasing each muscle group in your body, promoting physical relaxation, starting from our forehead muscles down to the small muscles of your feet
(2)  Coordinate Progressive slow Tensing of muscles with Slow Breathing in [Inhalation through both your nostrils], and Progressive Slow relaxation of muscles with Slow controlled Breathing out[ Exhalation through your mouth]
(3) Begin from your forehead muscles down to the small Intrinsic Foot muscles.
▪︎ Continue  (1) to (3) Until you fall asleep.
▪︎ Deep breathing exercises, can help calm your nervous system and prepare you for a restful night's sleep.
▪︎ Create a bedtime ritual that includes the Progressive Muscle Relaxation and Slow DEEP Breathing until you doze off


Your Action Plan :
Tick it if you have done it for the day. 

Pre Sleep Routine CheckList :

✅ The Bed & Bedroom is Strictly for Sleep only 

✅ : Declutter Your Space
▪︎ Identify areas in your bedroom that feel cluttered or overwhelming
▪︎ Remove any unnecessary items and organize the remaining items neatly
▪︎  Consider investing in storage solutions to keep your space tidy and organized 

✅ : Choose Soothing Colors
▪︎ Evaluate your current bedroom color scheme
▪︎ Select colors that promote relaxation, such as soft blues, greens, or neutrals
▪︎  Consider painting the walls or adding accents in your chosen colors 

✅: Invest in Comfortable Bedding
▪︎  Ensure your mattress and pillows provide adequate support and comfort
▪︎  Choose soft, breathable sheets and a cozy comforter or duvet
▪︎  Consider adding a plush rug or area rug to create a cozy feel underfoot 

 ✅ : Improve Air Circulation
▪︎  Ensure your bedroom has adequate ventilation, either through windows or a fan
▪︎ Consider investing in an air purifier to improve indoor air quality
▪︎  Keep the room at a comfortable temperature, between  21°C to 23°C 

✅ Sleep in Quiet Environment with ambient noise at below 30 dB (A) 

✅ : Maintain a Consistent Sleep Schedule
▪︎ Go to bed and wake up at the same time each day, even on weekends
▪︎  Establish a relaxing bedtime routine to signal to your body that it's time to sleep
▪︎ Avoid screens and stimulating activities in the hours leading up to bedtime 

✅ No Caffeine  and Alcohol 3 hours before going to Bed 

✅ Drink a warm glass of milk or a non-alcoholic beverage 1/2 hour before going to bed 

 ✅ Coordinate Progrssive Muscle Relaxation exercise with Slow DEEP Breathing Exercises 

These CheckList WORKS
ONLY IF You Persevere and Do it on a daily basis
Key = Persevere & Just Do it Consistently


》 By following  the above Checklist,  You CAN improve your sleep quality and wake up feeling refreshed and energized  ONLY IF You did not give up.


By incorporating these Pre-Sleep rituals into your nightly routine, you can pave the way for a more restful and rejuvenating sleep experience.


Wishing you peaceful nights ahead and energized mornings!


See you on Next Monday, 

This is Looi Kwok Wah Signing off


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