From showering to turning off devices: what are the most chosen routines before going to bed

According to a recent US survey, bathing, digitally disconnecting and reading emerge as popular choices for ensuring restful sleep

(Carole Tanzer Miller – HealthDay News) – A hot shower, a glass of wine, a good book and sex are some of people’s favorite ways to relax before bed, according to a recent survey conducted in the United States.

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“What defines comfortable sleep varies from person to person, but developing a consistent sleep routine that eliminates distractions is a great first step in creating a habit of good, healthy sleep,” said Dr. James Rowley, president of ‘American Academy of Sleep. Medicine (AASM).

A successful routine should result in seven or more hours of sleep, he said in an AASM press release.

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“Going to bed at the same time every night is one of the keys to a healthy and successful sleep routine, but only about a third of people do it,” said Rowley, director of the Sleep Medicine Fellowship at RUSH University Medical Center. in Chicago.

Considering that only 33% go to bed at the same time, Dr. James Rowley highlights the importance of establishing a consistent routine to achieve the recommended seven hours of sleep (Illustrative Image Infobae)

About 39% of respondents take a bath or shower first; 30% turn off electronic devices; and 29% read. A quarter have sexual intercourse.

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About 1 in 5 meditate, do breathing exercises or stretch. 22% drink a cup of tea or other non-alcoholic drink, while 15% use alcohol to relax. 20% smoke a cigarette or vaporizer and 19% smoke marijuana.

Many rely on accessories to fall asleep, including fans (47%), blackout curtains (29%), weighted blankets or sleep masks (20% each), noise machines or apps (18%), and earplugs (16%).

Nearly a quarter rely on an alarm clock with lights to wake up.

Common nighttime interruptions: External lights, external noise and electronic devices, 36% are affected (Illustrative Image Infobae)

According to the survey, even if they manage to fall asleep, noise and light often wake them up. 36% said that their sleep is always or often interrupted by external noises, while more than a third are disturbed by internal or external lights.

“The new year offers the perfect time to reset habits and make sure healthy sleep is a priority,” Rowley said.

The online survey of 2,005 U.S. adults was conducted March 24-29, 2023. It has a margin of error of plus or minus 2 percentage points.

Source: American Academy of Sleep Medicine, press release, January 8, 2024

*Carole Tanzer Miller HealthDay Reporter ©The New York Times 2024

2024-01-11 21:46:00
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