A good sleep routine is important for getting a consistent and well rested night’s sleep. Below are some top tips to improve your sleep routine; to fall asleep easier, sleep better, and wake up feeling more refreshed.
• Wind down for an hour with no screen before bed. This lets your nervous system relax and slip into the sympathetic (relaxed) mode, rather than the parasympathetic (alert) mode you spend the day in.
• Use the bedroom only for sleeping. Do not take your phone or laptop into the bedroom. Don’t answer emails in bed. You condition your body to react in a certain way to a certain environment. When you go to bed you want your body to react by relaxing, shutting down and falling asleep. It will do this if you make it a habit.
• Ensure the room is pitch black. Your body is very sensitive to light signals at night. Light confuses your circadian rhythm, which is still set to a natural light/dark cycle, from before we had artificial lights and lived in big cities. A pitch-black room tells your body it is night and releases melatonin to help you fall asleep.
• Keep a journal by your bed. Write down any thoughts you’re having as you lay down to sleep. Getting things out of your head and on paper allows the mind to relax, and relieves anxiety so you can fall asleep more easily.