It is very important to wind down before bed. A good bedtime routine will help with this and can ensure you are well prepared for falling asleep.
In this blog, Dr Lindsay Browning explores why it is important to have a good bedtime routine and offers 7 suggestions that you can choose from that will help you to get a better’s night sleep.
The importance of a good bedtime routine
When we are stressed or anxious it is much more difficult to sleep.
Without a wind down routine before bed, you might find that you are still alert. This can especially be the case when you have been working late, or if you have been gaming, entertaining friends or been out socialising. These are just some of these activities that can make falling asleep harder.
If you have a wind down routine, this will help you put the day to rest and get your body and mind in a calm relaxing state before bed.
7 goods ways to wind down as part of your bedtime routine
Your wind down routine can be personalised to your needs and preferences, however, here are 7 suggestions or ideas which you may wish to include to help you get a better night’s sleep.
1 – Going to sleep at the same time and waking up at the same time
Having a regular bedtime and wake time helps our circadian rhythm send strong signals to make us sleep at night and alert in the morning.
If we change our bedtime or wake time significantly, in essence, we give ourselves jetlag.
2 – Avoiding blue light/electronics from a certain time
Blue light, such as that emitted from LED devices like tablets or mobile phones, actively suppresses our melatonin production. It may not be by much but it is worth considering putting away electronic devices and phone for an hour or so before we want to go to sleep.
Did you know…?
Melatonin is the hormone which promotes sleep. When we experience darkness, we start to produce melatonin, helping us to feel sleepy. Conversely, when we see bright light our bodies stop producing as much melatonin, making us feel more like it is still daytime, and hence, not feel as sleepy.
3 – Having a warm bath or shower
Having a warm bath or shower before bed is an excellent way of artificially raising our body temperature. The temperature is important here, although it should not be too hot.
When we get out of the warm bath or shower, we will start to cool down, which mimics what happens just before we fall asleep. This ‘condition’ can then make us feel more sleepy and ready for bed.
4 – Reducing or carefully timing your caffeine intake
Caffeine has a six-hour half life. This means that six hours after your last cup of tea or coffee, half of that caffeine would still be in your system, and it can stop you from sleeping.
If you reduce how much caffeine you have in the day or stop drinking any caffeinated drinks, such as coffee, tea or cola, a few hours before bedtime, you will find yourself feeling less alert when it’s time to sleep.
5 – Practising Yoga or doing some stretches
Yoga or stretching before bed are both great wind down activities. This is because they help to calm your brain and also relax your body before bed.
On the other hand, more strenuous exercise can actually have the opposite effect – increasing adrenaline and making it harder to sleep, even if you feel physically exhausted. So, just ensure that any exercise immediately before bedtime is gentle.
6 – Journalling
Journalling is a fantastic way of helping our brains process things that may be on our mind, during the daytime. If we don’t make time during the day to focus on or write down how we are feeling, then when we lie down in bed at night that might be the first time in the day that we have had to ourselves to do that thinking.
Our brains may become busy with unwanted thoughts which can lead to disrupting sleep.
It’s a good idea to do your journaling earlier in the evening, rather than directly before going to bed. This means all of those thoughts aren’t fresh in your mind, as you try to go to sleep.
7 – Listening to a bedtime story
It may be more traditional to read, but depending on your chosen reading material or book, and its topic, it may not make you feel particularly sleepy and can even ‘activate’ your mind.
If you find that your mind is busy with unwanted thoughts, try listening to a calming, bedtime story, whilst in bed. It can help direct your mind away from any thoughts and worries, as you can concentrate on the relaxing recording.
Choose a bedtime routine that suits you
You do not have to do all 7 suggestions every night. Your bedtime routine has to be realistic and feasible.
It may be that you wish to ‘mix and match’ elements of your wind down routine to reflect how you are feeling; how much time you have in the evening; and how your day has been. Try to choose a good bedtime routine that suits you so that you can adopt regular, good bedtime habits.
For more sleep hygiene tips, explore this post too: