Getting enough good quality sleep can be a challenge, but research suggests changing a few habits may be all it takes.
A bedtime routine can be a great place to start. Read on to find out how it could help you.
Give yourself time to prepare for tomorrow
Spend some of your bedtime routine organising yourself for the day ahead so you can rest easy knowing everything is in order. Write a to-do list so you don’t forget anything. You might find this especially beneficial if you often lie awake worrying about things you have to do in the morning.
Manage your circadian rhythm
A bedtime routine gives you a set time to turn off any screens and relax before bed. This helps you to manage your natural sleep - wake cycle, or circadian rhythm.
Electronic devices like televisions, mobile phones and computers produce a light which disrupts sleep. If you use these devices at night, they can interrupt your circadian rhythm.
Be exposed to an appropriate amount of light during the daytime, then decrease this at night as part of your bedtime routine. This can help you to fall asleep and stay asleep.
Relieve stress and calm your mind
A bedtime routine can help you relax before you go to bed. When your brain is too active, it can be hard to fall and stay asleep, leaving you feeling tired in the morning. To sleep well, you need to separate yourself from the excitement of daytime.
Bedtime routines are great for this as they typically involve calming, stress-busting activities like meditation or reading. You can even participate in hobbies you usually wouldn’t prioritise.