Sickle cell disease: Developing a wind-down routine at bedtime

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Learn how to create a wind-down routine that you can do in the 30 minutes before bedtime to help your body and mind get ready for sleep.

Key points

  • Make a plan to do activities you find calming or relaxing for the 30 minutes before bedtime to help you get ready for sleep.
  • Everyone has their own idea of what is calming or relaxing, but some suggestions include reading, listening to relaxing music, taking a warm bath ad doing some gentle stretches or yoga.
  • Make sure your bed is comfortable and your bedroom is set up for sleep. This might mean having the room quiet and at a cooler temperature.

Having a plan to do something relaxing for the 30 minutes before bedtime helps your body and mind get ready for sleep.

Each person usually has their own idea of what will help them wind down. You will need to make your own personalized plan.

What activities do you find calming or relaxing? Below are some suggestions.

  • Do a relaxation exercise.
  • Read.
  • Listen to relaxing music.
  • Write a story, a song or a poem.
  • Write in a journal.
  • Take a warm bath.
  • Do some gentle stretches or yoga.
  • Craft (e.g., knit, paint or draw).
  • Pick an outfit and lay out your clothes for the next day.
  • Cuddle with a pet.

Other:

It’s also important to make sure your bed is comfortable and the bedroom is set up for restful sleep. For most people, this means a quiet room at a comfortable temperature (cooler is usually better).

My wind-down plan

Based on the suggestions above, or any other activities you have thought of, write down your new wind-down plan for before bed.

Last updated: January 4th 2024