Who Needs A Bedtime Routine?
Adults, like children, can benefit from a bedtime routine, by performing the same activities in the same order every night, our brains learn that these activities are precursors to sleep, and we get better rest.
The way children connect with their natural circadian rhythms, adults too can learn how to calm themselves down, and practice healthy habits that promote good sleep. Having a good solid bedtime routine can only have a positive impact on you, it is great for memory, mental health, and attention, and a good night’s sleep makes it easier to have better days.
Here are 8 ways to get a better night’s sleep
1. Eat early
Try not to eat at least three hours before your bedtime. This allows your body time to fully digest your food so you’re not up at night with an upset stomach, indigestion, or acid reflux. It also helps you stay asleep.
2. Set an actual bedtime
Having a bedtime means you know what you are working towards every evening, and you are training your body to go to sleep at that time every night. You can calculate it around your work pattern so that you get sufficient rest (it doesn’t need to be 8 hours, just enough for you to feel rested in the morning).
Put your phone on night mode and do not pick it up again until your alarm goes off in the morning. Have a strict no TV time also. Social media, TV and other entertainment channels are notorious for keeping us stimulated and wired. By cutting these out, our minds are given the space to relax and disconnect enough to get us to sleep.
4. Have a bath/shower
It is important to wash the day away, having a bath or shower helps you de-stress and encourages you to relax. Use natural products that contain lavender, chamomile or other relaxing aromas for their aromatherapy benefits on the mind and body.
4.1 – Do your skincare routine.
Whether you wear makeup or not it is important to cleanse your skin and remove all traces of your SPF, dirt, and outside pollutants. Your routine doesn’t have to be complicated; it just needs to clean and replenish your skin. This routine we have suggested takes all of 8 minutes.
- Oil cleanse
- Foam cleanse
- Brightening Toner
- Eye cream
- Vitamin C
5. Have a soothing beverage.
If your bladder can tolerate it, have a calming, unsweetened, caffeine-free herbal drink like chamomile or rooibos. These drinks are proven calming effects on the body and aid your relaxation before bed. Drinking before bed also helps keep you hydrated through the night whilst soothing your senses in preparation for a restful night’s sleep.
Journaling is a great way to purge your mind of its stresses and is a good way to organise your thoughts and feelings without the worry of judgement. You don’t need to write paragraphs, it can be as simple as short notes to yourself about how you feel, and what happened in the day that was good to bad. It can even be a do-to-list of the next day’s activities. By penning these down, you remove them from your head and quieten that nagging voice, allowing you to sleep faster and have a restful night’s sleep.
7. Stretch/ meditate/ breathe
Stretching warms, the muscles and relaxes them, and breathing exercises calm the mind and increase oxygen levels in the body. Meditation helps clear your mind of the day’s stresses, making it easier to fall to sleep. If you need guidance on any of these, a quick search on YouTube will give you what you need.
One of the best ways to decompress and disconnect from the day is by reading for at least 30 minutes a night. you can do this with a physical book or by listening via a reading app like audible.
Ok, that’s it for this month, let me mow if you have a bedtime routine, what your process is and how it has helped you get better rest.
No matter what you do, remember to always… be good to yourself