You might have heard about how a morning routine can help set you up for the day. But, have you heard of a nighttime routine? If you find yourself tossing and turning, struggling to get to sleep, then it may pay to look at your current routine before bed, and also your sleep environment.
There are plenty of simple hacks you can use to help your brain realise it’s time to switch off for the night. From upgrading your bed and linen and creating a relaxing sleep space to taking a warm bath or shower and reducing distractions. Creating an enjoyable bedtime routine that works for you and your lifestyle takes very little effort.
Create a tranquil sleeping environment
If you’re having trouble calming your mind and drifting into dreamland, you may want to consider your sleeping environment. Are your mattress and pillows suited to how you sleep? Is light seeping into your bedroom, or is it too hot or noisy? Your sleep environment can be an important factor when it comes to your sleep quality. Taking note of how your environment may be impacting you, could mean a few quick sleep wins.
Get comfortable
No matter how solid a nighttime routine you develop, you may still struggle to get a better night’s sleep if you toss and turn due to a sagging mattress or lumpy pillow. If you haven’t replaced yours in a while, invest in your sleep by replacing them.
This may be an opportunity to upgrade your linen as well. The softness of quality linen can make slipping between the covers irresistible, and choosing sheets made of natural fibres may help you with a more comfortable night’s sleep.
Dim the lights
An hour or so before you want to go to sleep, dim the lights as a cue to your brain that it’s time to wind down. Swapping bright overheads for the soft glow of candlelight or a bedside lamp can be a soothing way to start your nighttime routine.
Also think about your preferences for bedroom lighting when it’s time to shut your eyes. If you prefer a dark room, explore ways of reducing any light seeping in from streetlights or other areas of your home.
Turn the volume down
If you find you sleep better in silence, try and block out sounds by closing your windows. If you prefer a gentle hum, then a white noise machine or fan and earplugs might help you find the peace your ears are craving. On the other hand, you might find that you drift off to sleep better to the hum of gentle music, nature sounds or a sleep story. Experiment until you find what works for you and make it part of your nighttime routine.
Check your (room) temperature
A bedroom that’s too hot or cold can affect your sleep quality. If you’re too cold, try adding an extra blanket or turn your heating up a notch. If you find your room getting too stuffy at night, using a fan or opening a window might help circulate the air and provide some ventilation.
Create your relaxing nighttime ritual
Once your bedroom is adjusted to your perfect formula for sleep, it’s time to build the rest of your routine. Whatever works for you, the trick is to be consistent. Try to start at the same time each night and follow the same steps, as this can help you form a habit that your mind and body associates with sleep.
Some ideas might include:
- Switching off screens at least an hour before sleep. As tempting as it is to keep scrolling, try to go screen-free an hour before bed. Instead, you might find reading a physical book or journaling to be a good way to unwind.
- Having a warm bath or shower, perhaps with lavender or other essential oils.
- Try using forms of aromatherapy, like a scented candle or diffuser.
- Drinking a soothing cup of tea or hot cocoa.
- Practising meditation or mindfulness. Never tried this before? There are plenty of apps and other tools that can guide you through the process.
- Consider keeping a gratitude journal to help you reflect on the day and look forward to tomorrow.
Of course, we all have different preferences and needs, so what appeals to one person might not be effective for another. Putting together a nighttime ritual that you find enjoyable and relaxing will encourage you to continue following it.
Write your own recipe for a more restful sleep
Getting sleep and waking up feeling rested and refreshed is important for our mental and physical well-being. It can be easy to fall into a pattern of broken sleep, but there are many simple steps you can take to build a routine that may help improve the quality of your shut-eye. While our individual preferences vary, it can be rewarding to experiment with different methods until you find your unique recipe for sweet dreams.
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