One of the secrets to getting a good night’s sleep is a solid bedtime routine. Here are our top tips to ensure your bedtime routine is one that will help put you to sleep.
We all know the importance of a bedtime routine when it comes to babies and children. However, structured routine around sleep seems to taper off when we become adults. It’s very common to let work, study or socialising cut into our sleep time and disrupt any kind of routine we may have.
But having a good bedtime routine can be the difference between sleeping well and not.
Have a consistent bedtime
Routine helps the brain know that it’s time to prepare for sleep which is why it’s important to go to bed at the same time each night and wake up at the same time each morning. Doing this will help set your internal sleep cycle which will help you sleep better overall. Avoid staying up late and sleeping in on weekends if you can, as this can contribute to insomnia.
Make time to unwind from the day
It’s important to go to bed after you’ve had time to unwind from the day. Otherwise, you run the risk of taking worries and anxieties to bed, which will result in you taking a while to drop off, or sleeping poorly. Set aside an hour or two before bedtime to do things that you enjoy and that help you relax. Avoid stimulating activities or on-the-edge-of-your-seat TV shows.
Eat and drink light
While it’s important to eat enough food so that you don’t go to bed hungry, avoid eating large amounts of food, or foods that can be hard on the digestive system. These include fried, or greasy food and spicy foods. Avoid large amounts of alcohol and stimulants such as caffeine and opt for herbal tea instead. However, take care you don’t drink too much or you’ll end up having to go to the bathroom during the night.
We know that a lot of people relax before bed by using electronic devices, but the blue light emitted from these can make it difficult to sleep. It’s also a good idea to avoid screen time, particularly if you’re tempted to have a last check of your emails or social media feed, as this can stimulate the brain or distract you from the business of actually going to bed!
Do relaxing things
Not only should you switch off before bedtime, but you should use this time to do relaxing things such as reading, listening to calm music, journaling, having a bath or enjoying a quiet cup of tea. Avoid strenuous exercise in the hours before bed as this can stimulate the brain and overheat the body, making it hard to get to sleep.
Make your bedroom a sanctuary
To ensure good sleep, your bedroom should be reserved for sleep and intimacy. Avoid eating or watching TV in your bedroom if possible. Ensure your room is the right temperature, that it’s dark and quiet enough to drop off to sleep, and that your bedroom is peaceful. Get rid of clutter, clothes and shoes that are on the floor, and things that don’t belong in a bedroom.
Get a comfy mattress
It goes without saying that the best bedtime routine in the world won’t help you sleep well if you don’t have a comfortable, supportive mattress. Fortunately, we can help you with that. At BedGuard, we have a wide range of waterproof mattresses designed for every shape, size and age. Come instore or browse our range online today.