Why Pre-Sleep Routine is a TENSH Habit

TENSH had a critical consideration when it came to sleep. Most research focuses on outcomes such as sleep duration and quality, but these cannot be broken down into habits. Instead, we selected a pre-sleep and post-sleep habit that would benefit sleep duration and quality.

A pre-sleep routine is a sleep habit that prepares you for sleep and can enhance sleep duration and quality by reducing the time it takes to fall asleep. A consistent pre-sleep routine helps facilitate a smooth transition from the day into restful and restorative sleep.

Australian research indicates that a consistent pre-sleep routine can increase sleep quality by 23% and improve sleep onset by 31% compared to individuals without a routine.

What’s Essential to know

Consistency beats complexity when it comes to pre-sleep routines.

Things to Exclude

Avoid caffeine within 6-10 hours of bedtime.

Avoid heavy meals 2-3 hours before bedtime.

Avoid strenuous exercise in the final 2 hours.

Avoid devices within 1 hour of bed.

Things to Include

Herbal tea to help calm the body.

Reading or journaling to wind down the mind.

Breathing or meditation to calm the nervous system.

Pre-sleep routines can begin well before bedtime, such as avoiding caffeine after 2 pm and refraining from intense exercise within two hours of going to sleep. Other items such as avoiding devices 60 minutes before bed consuming herbal tea 30 minutes before sleep and reading or journaling can all help.

Actionable Implementation

The objective is to have a pre-sleep routine, not a perfect routine. So pick 1-2 elements and start from there. Many of the suggestions may not be practical (e.g. avoiding meals and devices), but focus on what can be done (e.g. avoiding caffeine within 6 hours, practising 5 minutes of meditation before bed) and create a routine based on that.

Impact on Chronic Conditions

Improved sleep hygiene and regulation of the circadian rhythm are associated with enhanced metabolic health and a reduced risk of cancer.

Impact on Workplace Health

Sufficient sleep quality and duration reduce the risk of fatigue-related workplace injuries, illnesses, or exposures.