7 Ways To Get Into A Good Sleep Routine
Posted by Samantha Lawson
Things might be feeling a little bit different right now, and that's okay. We get it, and we're here to help you, as always, get your zzz's on (even when they may feel like a distant memory).
It can be challenging to stick to, or get back into, a sleeping routine that keeps you feeling healthy and energised. So we've put together some of our favourite before-bed habits that can help you relax and get that well-deserved shut-eye.
1) A consistent sleep schedule
We've said it before, but for people in the back - consistency is key! Consistency is key! It's one of the basics of good sleep, and it's a phrase many of us have heard before, but it's as relevant as ever when it comes to your sleeping patterns. A consistent sleep schedule helps train your body to adapt to a routine. It can even leave you feeling more productive in the morning!
Setting an alarm to remind you that it's time to slip into your PJs can help train your brain to get used to going to bed at the same time each night. Having around an hour before bed to start your sleepy-time ritual gives you enough time to wind down after a long day (see below).
2) Try to limit your exposure to light
We all know this one, but cut that Netflix binge a little, and limit screen-time before bed - it's not a great friend to your body's internal clock. Avoiding the blue light from your devices before bed can be a great way to make it easier to fall asleep, with studies showing that 30 to 90 minutes without screens can make all the difference!
If there's a lot of unnatural light in your neighbourhood, like street lights or car lights, try blackout blinds. Sleeping in a completely dark room can improve your sleep quality and help you fall asleep faster.
3) Limit caffeine. Try herbal tea instead!
Many people already avoid coffee before bed, but even having a cup of coffee or tea in the afternoon can affect the quality of your sleep when bedtime rolls around. Switching out green tea for caffeine-free options like lavender, chamomile, or peppermint tea can do wonders.
4) Take a shower before bed
A warm shower at least an hour before bed improves the “temperature circadian rhythm,” enhancing blood circulation and helping release heat via the hands and feet. The shower or bath doesn’t have to be longer than 10 minutes and assists the body’s natural requirement to drop 2-3 degrees Fahrenheit to initiate sleep and maintain deep sleep.
5) Create a bedtime playlist
There's nothing like your favourite relaxing music before calling it quits for the day. Classical music could be just the thing to ease you into a sleepy state. Or maybe the sound of thunderstorms is what you need to tune out. Luckily, there are plenty of options these days when it comes to ideal sounds for bedtime.
Want to fall asleep in a tropical rainforest? There's a playlist for that. What about falling asleep to the sound of waterfalls or crashing ocean waves? There's a playlist for those too! So don't feel obligated to listen to a single genre, because there's something out there for everyone.
6) Avoid heavy fluid intake before bed
While we're all for drinking water and staying hydrated, we're not for waking up in the middle of the night because we drank five glasses of water before hitting the hay. Avoiding too many liquids before bed can help prevent this. The less you have to wake up, the more rested you'll feel.
7) Manage your stress with essential oils
If you didn't know it already, we’ve got our very own line of essential oil blends, and they smell amazing (seriously, they’re great). Used in our Wellbeing Pod, they act as a natural sleep aid by purifying the air around you and helping you de-stress before bed. As a bonus, you can also add five drops of the essential oil of your choice to a warm bath for a dreamlike soak.
If you're looking to revitalise your bedtime routine and turn your bedroom into a zen zone, then you've come to the right place. Try lighting a Perfect Night's Sleep Scented Candle or massaging some Perfect Night's Sleep Face Oil onto your face. They will help you relax and prepare for the good night’s sleep you have been waiting for and deserve.
In this new normal, we’re all having trouble finding a routine that works! Our sleeping habits are all different. Thankfully, there are plenty of things that you can do to feel rested and relaxed before it's time to shut the lights off and prepare for a new day. Not every routine will be a perfect fit for everyone, so pick and choose the sleep toolkit that works for you.
Give yourself some time to adjust to a new routine - it won’t happen overnight (neither will the perfect sleep routine!) But with a little practice and consistency, you'll be feeling well-rested and rejuvenated in no time.