Sleep is a crucial way to support your health and wellbeing. From elevating your mood to boosting your energy levels, there are numerous benefits a good sleep ritual can provide.
We understand it’s not always easy to settle down right away, so we’ve put together a few tips on how to sleep better. Discover everything you need to know about the importance of creating a bedtime routine, from how it can benefit your wellbeing to the many ways you can create a new sleep ritual.
Why is Sleep Important?
Sleep is the perfect opportunity to allow your body and mind to rest, recharge and rejuvenate. While we’re busy dreaming, your cells are hard at work to restore, while your hormones synthesise, allowing you to feel fresh the following day.
You should aim to get between 7 to 9 hours of sleep per night – anything less than this may disrupt the efficiency of your immune system and make you more susceptible to colds and viruses.
What is a Bedtime Routine?
A bedtime routine is a sleep ritual that you’d perform 30 to 60 minutes before you’re ready to nod off. Sleep rituals include a range of different relaxing activities that can help encourage you to switch off and allow you to get optimal rest.
Why You Should Adopt a Bedtime Routine
Although bedtime routines are something you might associate with children, adopting a consistent bedtime routine as an adult can help you settle down quicker.
Once your bedtime routine becomes a habit, your body will be able to separate any stresses encountered throughout your day and can start to relax. Your sleep ritual will help you clear your mind and may help you fall asleep faster, providing you with health benefits such as:
- May reduce of stress
- May regulate mood
- May increased energy levels
- May decrease chances of high blood pressure and obesity
How to Create a Bedtime Routine
If you’re looking for ways to make a difference to your sleeping pattern and want to adopt a bedtime routine, here are our recommended sleep rituals to try to improve your quality of sleep:
1. Set a Caffeine Deadline
Although many of us might opt for caffeine for the taste, setting yourself a deadline can help prepare your body to settle down. Caffeine can stay in your blood for 6-8 hours, so we would recommend you stop having caffeine around 3pm, especially if you usually feel the effects or particularly struggle with sleeping.
2. Reduce Blue Light
In the world of technology, especially when we’re ready to relax and rewind, it can be easy to sit down and scroll for endless amounts of time on social media. However, when you’re trying to settle down, the blue light exposure tricks your brain into think it’s still daytime.
Although you think you’re feeling relaxed, the blue light is delaying your body’s ability to reduce your melatonin levels, the crucial hormone that can help you get into a deep sleep. Instead, we recommend the following methods to reduce blue light exposure:
- Invest in blue light glasses
- Change the display settings on your phone
- Reduce time spent watching TV or on your phone a few hours before bed
3. Avoid Naps During the Day
As tempting as it might be, we recommend avoiding taking a nap during the day. Although you might feel refreshed and rejuvenated after it, naps can prevent you from getting to sleep at night, making you stay awake for longer and waking up overtired again.
It’s best to power through and consider other ways to boost your energy levels, and then go to bed earlier that night.
4. Try Room Sprays
Sometimes our environment can be the main culprit as to why you can’t switch off at night. Room sprays can play the perfect role in relaxing your environment and helping you to wind down.
Similarly, our Organics Herbal Liquid Spray can help induce the feeling of relaxation thanks to extracts of chamomile, passionflower, valerian, green tea and lemon balm.