Is sleep evading you at bedtime at home or on your travels? Whether your day’s stuck on replay or you’re thinking about tomorrow’s schedule, sometimes it can be hard to switch off and unwind. That’s where a night routine can help. Designed with activities that help you relax and switch off, a night routine can help you get a better night’s sleep. If you’re unsure on where to start, we have a few tips on how to craft a night routine that suits you.
1. Get yourself prepared for a restful night
Setting up your bedroom can be a great way to help create a soothing space, ready to help you switch off. From your bed and bedding to lighting and sounds, there are plenty of ways to create a relaxing retreat.
To begin, try and keep your surfaces neat and tidy. Do a quick 5-minute pick up before bed to make sure your space is free of any clutter or items that you pulled out throughout the day. Putting clutter away can be a great way to reduce stress and create a calm environment.
With your space nice and neat, it’s time to focus on your bed – it is the star of the show after all! Use soft sheets, a comfortable quilt and cushy pillows. When picking your bedding, consider your sleep needs. Do you feel the cold? Perhaps you run warm? From there, you can choose bedding that suits you.
2. Mindfulness to calm your thoughts
Incorporating mindfulness into your night routine can be a great way to calm your thoughts and prepare for sleep.
One mindful technique is simple breathing exercises. Take a few minutes to either sit or lie down in a quiet space and focus on your breathing. You may find that some thoughts pop up. Don’t stress. Instead, simply acknowledge them and then let them go again. You can also combine this with some gentle stretching, helping to release tension that may have built up throughout the day.
Another mindfulness practice to try is journaling. Putting your thoughts down onto paper can be a great way to empty your mind, releasing any frustration or stress from the day. You might even find that planning out the next day can be beneficial. Whether that’s filling in your schedule or jotting down some to-do items.
However you choose to use it, mindfulness can be a great way to create a calm mindset and let go of the day’s stresses.
3. Unplug from screens before sleep
Blue light is the light that is emitted from screens like phones, laptops and tablets.
While it can be hard to resist the temptation to scroll our feeds until we fall asleep, by reducing the amount of screen time before bed, you can give your brain a chance to wind down. Plus, a break from all the notifications and updates can be a welcome respite after a busy day.
Instead of your phone or tablet, try activities that don’t require a device. That might be journaling or even pulling out a book an hour or so before bed.
4. Keep your schedule consistent
Keeping a sleep schedule is important in helping your body recognise when it’s time to fall asleep. By going to bed and waking up at the same time (or as close to it as possible) everyday, you help keep your sleep on track.
Start by setting a regular bedtime. You can even use an alarm to tell you when it’s time to start your night routine, and start prepping for sleep. You’ll also want to establish a wake-up time, keeping it the same, even on the weekends. Try and avoid the temptation to stay up late or sleep in, as it can disrupt your sleep patterns.
Of course if you’re away from home this isn’t always easy. For example, early morning starts are all part of the adventure on a safari holiday, but even though your normal routine may have changed, your body is amazing and will adapt to the ‘new’ schedule over the course of a few days. Consistency is key!
5. Relax with nurturing self-care
Relaxing rituals in your night routine can help set the tone for your evening and ensure you’re properly relaxed before you get tucked in. Discovering your own personal self-care habits is a great way to unwind and explore wholesome ways to spend some alone time.
Self care practices will look different between each person, but here are some relaxation ideas to get you inspired:
- Take a warm bath with some scented oils or bath bombs to help relax your body.
- Make yourself a herbal tea. Sipping on teas such as camomile or even peppermint can help promote a more restful sleep.
- Pop on your favourite podcast or playlist.
- Do some skincare or a face mask.
Remember, your night routine should incorporate practices that make you feel at ease and relaxed. You can even try out a few different options until you get into a routine that feels right for you. Once you’ve found your ideal routine, stick to it for a few weeks and watch your sleep transform.
