Tea, toast, Twitter and the tube. We all have our morning routines. And there’s something comforting about starting every day the same way. But when it comes to the evening, order can go out the window.
With work, relationships and social lives to juggle, it’s tricky to settle into a nighttime groove. But studies have shown that a regular bedtime routine can help improve our sleep, boost our energy levels and make us much more productive.
So what makes up a great routine? And how easy is it to introduce a snoozy schedule? I’ve been trying my best to get my forty winks and here’s what I discovered…
A good routine starts way before bed
For years, my bedtime routine only got as far as a cup of Horlicks in my jim-jams. But it turns out that the best routines should really start in the afternoon. If you’re a 9 to 5-er, everything you do from 4pm onwards can have a huge impact on your sleep.
Take caffeine. If you’re anything like me, you’ll be sipping on tea and coffee long into the evening. But because caffeine can stay in our systems for up to six hours, it might be time to scrap that after dinner mocha.
Instead, consider swapping to a caffeine-free alternative. Teministeriet have a beautiful range of herbal teas that won’t keep you up all night. Their aptly named Sleep tea is blended from rooibos and chamomile with calming notes of lemon balm and liquorice. It makes a great gift for students in need of some stress-relieving slumber.
It’s important to stay hydrated too. Drinking water throughout the afternoon and evening will make waking up the next morning much easier.
Put an end to the working day
Ah, the smartphone. Whoever decided having access to work emails 24/7 was a good idea? And studies have shown that being tethered to our work long into the night can have a serious impact on our sleep.
So wherever possible, settle on a cut-off point for work-related duties. Give yourself a specific time to leave the office or switch on that oh so underrated do not disturb mode. Giving our brains time to decompress after a long day of work is crucial for enjoying a good night’s sleep.
If you’re a commuter, use your journey to, quite literally, get away from the working day. Rather than checking work emails or running through tomorrow’s itinerary, treat yourself to a good book or an episode of your favourite podcast. Your brain and your body will thank you for it.
Give your body what it needs
Come evening time, it’s important to give our bodies the fuel they deserve. But what’s that old saying? Eat breakfast like a king, lunch like a prince and dinner like a pauper.
In the UK, we love our hearty evening meals, especially when the nights draw in. But eating earlier and cutting back on big portions could do our sleep the world of good. Taking bigger meals during the day and easing off at night helps aid digestion and prevents any unwanted discomfort.
Watch out for sugar too. While we all need a treat every once in a while, overdoing it on sugar can lead to interruptions in our sleep cycle. If you’re looking for a sweet fix that’s a little less naughty, try Sabadi’s organic Bellezza chocolate. Naturally vegan, it’s cold-pressed with chia seeds, linseeds and bilberries for a low sugar slice of luxury. It makes a lovely gift for sleep conscious chocaholics.
Be wary of booze too. While a good glass of red may put us to sleep, most drinks will disrupt our body’s sleep patterns. So as per usual, enjoy in moderation and consider switching to water two hours before bed.
Take some time for you
So we’ve looked at the physical ways we can improve our bedtime routines. But a bit of mental TLC might be the strongest sleep aid of all. So enjoy a bit of me-time and treat yourself to your latest TV obsession. Be wary of the binge-watch though. It’s useful to stay mindful of the time and know when to call it a day.
And after a long day of work, it’s so important to take some time to reflect. Think about things that went well and things that could have gone better. Even if you’ve had the day from hell, appreciate your accomplishments and the ways you’ve succeeded.
Looking to express your thoughts and feelings? Well, a gratitude journal is a great place to start. Set aside some time each night to write down reflections, thoughts and concerns. Putting your worries on paper will stop them from ruining your sleep.
Cut out the screens
You don’t need me to tell you that screens do no good for our sleep. To get all fancy about it, blue light actually suppresses our brain’s ability to produce the sleep hormone melatonin. So try and cut them all out at least 30 minutes before bed.
Instead, try picking up a book instead. Just a few minutes of reading can help calm our nerves and release stress from our bodies. Not sure what to read? Check out a few bedtime book recommendations here.
Put your body on sleep mode
Right before bed, there are a few hacks we can use to send us strolling to sleepy town. Try adding a bath or a shower to your bedtime routine. Studies have shown that our bodies sleep best at a temperature of roughly 60 degrees. And after a hot wash, the cooling down process can induce sleepiness.
Another golden ticket to a great night’s sleep is a little bedtime yoga. A few simple stretches can trigger relaxation through the parasympathetic nervous system so our bodies can switch off for good.
What are your top tips for a great bedtime routine? Let me know in the comments and, until next time… sweet dreams.
Lexi x
