Can’t sleep? You’re in good company: poor sleep affects anywhere from 33 to 45% of Australians, according to data from the Sleep Health Foundation. Maybe you’re struggling to fall asleep. Or maybe, once you do finally drift off to dreamland, you don’t stay there long. Whatever the case, you’re missing out on supporting one of the most valuable pieces of your health.
It seems like sleep issues appear out of nowhere, but that’s not always the case. In fact, many common sleep problems are the result of bad habits developed over time. The good news is that you can make choices that will influence your way back to a healthier night’s rest by teaching your body to sleep well.
Healthy sleep is all about consistency. Here’s how a bedtime routine can help you get back on track to sweet dreams and better mornings.
Like any other type of routine, a bedtime routine is a series of tasks you perform in roughly the same order each night before bed. Chances are, you already have something of a bedtime routine: brushing your teeth, putting on pyjamas, and maybe reading or stretching. Routines can vary, but the goal is the same: to signal to your body that it’s time to rest.
Our bodies are highly adaptive, which is what makes bedtime routines so powerful when you’re having trouble sleeping. Doing the same activities right before bed and keeping a consistent sleep schedule helps your brain learn and get used to this pattern. Eventually, your body will start associating these patterns with the step that comes next: sleep.
It’s a clear separation of day and night. Use this time to clear away the day’s stresses, relax your mind, and fall into a deep and restorative sleep.
Could a bedtime routine be the start of a beautiful new relationship with sleep? Here are some ways you can create a bedtime routine that works for you.
It’s hard to calm a racing mind when you’re thinking about the next day’s objectives. Preparing for the day ahead can give you confidence that nothing goes amiss and you can hit the ground running the next morning. For example, you might lay out the next day’s clothes, make a to-do list, or pre-pack your lunch. Reducing the morning stress means fewer things to keep you up at night.
We need to power down in order to sleep. To help relax your mind, focus on a calming activity or two before bed. This could be meditating, journaling, listening to soothing music, or even taking a hot bath to clear your mind.
You might also consider switching up your evening activities, such as reducing your screen time or trading your strenuous workout for yoga. A better way to pass the time is to go offline: jigsaw puzzles, reading, and drawing are all relaxing activities that can help you wind down before drifting off to dreamland.
When you feel good at night, sleep comes more naturally. Make self-care a priority before bed, such as washing your face, brushing your teeth, or even taking a shower to wash away the day. These things make us feel good, which can make it easier to “turn off” at night.
Have you ever tried to sleep with glaring light, loud noise, and rough bedding? It’s next to impossible! An ideal bed setup embodies a certain mood: it’s dark, quiet, and still. If you need light in your bedroom while you’re getting ready for bed, opt for a soft lamp as opposed to a harsh overhead light. Play some calming music or ambient sounds like rain or the ocean in the background. Add some soothing essential oils in a diffuser, such as lavender, chamomile, or cedarwood.
You might also check your bedding materials and how they feel. Soft fabrics like organic cotton are irresistible to touch and can make your bed all the more inviting. Plus, breathable fabrics can help you regulate your body temperature at night, which can help you sleep more deeply. When you’re comfy and cosy in your bed, you don’t have to spend time tossing and turning to find the right position.
Bedsmade luxury tailored sheets help you create the comfort you need to rest and relax as part of your bedtime routine. When you love the way your bed feels, you can feel more motivated to stick to a bedtime routine and spend more time sleep peacefully.