Forming a healthy wind-down routine by reducing both physical and mental stimulation before bed can aid a good night’s sleep.
Poor sleep has been linked with a number of serious health problems including diabetes, heart disease, depression and an increased risk of stroke – so creating an effective routine can be crucial for good health.
Everyone has their own way of relaxing so it’s important to find techniques that suit the individual, something that is relaxing for one person may be stimulating for another.
Ten top tips for winding down before bed
Pick up a book
Reading before bed is a tried and tested method to help you drift off. Instead of reading under the covers, pick a space away from the bed so as to not associate the bed with the activity of reading. Short magazines and novellas are perfect to dive in and out of before bed. Whatever the text you chose, pleasurable reading is recommended over any work-related material.
Have a stretch
Gentle movements before bed can help you destress and improve your mood, which can help the body settle before getting under the sheets. It’s important to keep these exercises light and low impact in order to aid sleep quality. Head rolls, bear hugs and the seated butterfly are some effective stretches to get started with.
Listen to music
Music triggers a dopamine response similar to food, exercise and sex that gives our bodies a positive feeling. This can decrease the levels of the stress hormone, cortisol, which is known for heightened alertness and heart rate. Slow and classical music, and instrumental sounds such as the rainforest are the best at helping you feel sleepy.
Dim the lights
Too much light exposure before bed can dramatically affect the quality of your sleep as your body can associate this light with sunlight during the day. Try switching the bulbs in your room to a warmer yellow hue or opt for a side lamp instead of the main light.
Sip a warm drink
There are plenty of options to choose from for a calming beverage to help you doze off. Herbal teas and warm milk are often a go to choice however, cherry juice and coconut water are also popular as they promote muscle relaxation. Ensure that whatever you drink,it is caffeine free.
Write down thoughts
After a busy day, it is easy for the mind to still be active, especially during the later hours of the evening. This can stop us drifting off to sleep. Writing all your thoughts down on paper can help to clear the mind before bed. Refer back to this the following day to pick up on anything important.
Limit caffeine consumption
The half-life of caffeine can be up to several hours, meaning that it is more likely to keep people awake the later in the day it’s consumed. If you’re a coffee lover try and keep your consumption towards the beginning of the day and ease off towards the early afternoon. By the time you’re getting ready for bed, the caffeine should have cleared from your bloodstream.
Put the phone down
Our phones and devices all emit a sensitive blue light that can inhibit the ability to sleep if used too close to bedtime. Most devices have a nighttime function that will give the screen an orange tone which can be utilised to help you drift off easier.
Choose a scent
Lighting a candle or diffusing an essential oil as a form of pre-bed aromatherapy can help induce a calm state in the room. Lavender has long been associated with creating a soothing atmosphere as well as vanilla and jasmine.
Take a bath or shower
Taking a warm bath or shower can help aid a better night’s sleep as it helps to regulate the body’s natural internal temperature. Not only this but there are links between this warm water exposure and lowered blood pressure. The steam can also help nasal congestion if you have a cold, allowing for an easier rest.
