Do you often lie in bed with your thoughts racing? A regular bedtime routine could make a real difference. Children settle better with a gentle wind-down before bed, and grown-ups are no different. Repeating the same restful steps each evening tells your brain and body that the day is over and sleep is coming. At WhatsOnTech we have put together simple ideas to help you shape a routine that suits you.
Stick to Regular Sleep Times
Heading to bed and getting up at about the same times each day, weekends included, helps keep your body clock steady. After a while, falling asleep may come more easily, and you may wake up feeling more rested.
Pick a bedtime that leaves enough hours for sleep before your alarm goes off, and begin winding down a little earlier. If you would like to go to bed sooner, move your bedtime a small amount each night over several nights instead of making one big jump.
Plan a Relaxing Last Hour
The final hour of your evening is the ideal time to switch from busy mode to rest mode. Choose a few of these calming ideas:
- Enjoy a warm shower or bath.
- Read a printed book or magazine by a soft lamp.
- Drink a warm herbal tea that has no caffeine.
- Try light stretching or a few rounds of slow, deep breaths.
- Jot down a quick list for tomorrow so your mind can rest.
Follow the steps in the same order every night, so the routine itself starts to signal that sleep is near.
Turn Down Screens and Bright Lights
Strong light and glowing screens can make it harder to feel drowsy. As bedtime gets close, dim the lights around your home and put phones, tablets and laptops aside for a while before bed. If you need to use a device, turn the brightness down and switch on night mode.
Leaving your phone to charge in another room can also help you avoid scrolling late into the night. The NHS shares more tips for falling asleep faster.
Think About Evening Food and Drinks
For many people, big meals, caffeine and alcohol late in the evening can disturb a good night of sleep. Aim to eat your main meal a few hours before bed, and keep coffee, tea and cola for earlier in the day. If hunger strikes, a small, light snack is usually easier on the body.
If you often find it hard to fall asleep or stay asleep even with good habits, or you feel very tired during the day, speak with a doctor. Lasting sleep troubles deserve proper care.
Start With Two or Three Steps
Pick a couple of calming steps, repeat them every night and adjust as you learn what helps. Over time, your routine can gently carry you from a busy day into a restful night. Find more ideas in our sleep health section.
This article is general information only and is not medical advice.
