Did you know that 25% of adults in the UK report sleeping no more than 5 hours each night? This is below the recommended 7 to 9 hours for the mind and body to heal.
While sleeplessness may be medical in origin, most cases result from controllable factors such as stress. After all, your brain becomes the busiest when it’s asleep, and having any unsettled business can creep into your subconscious.
Therefore, ending your day right is crucial to achieving a good night’s sleep. A night-time ritual may be hard to adopt when you already have a lot on your plate, but it’s important to squeeze it in if you’re serious about making sleep a priority.
How to Develop an Effective Night-time Routine
Make a To-Do List
It’s easy to get caught in a state of overwhelm when you have a few unattended things in the back of your mind. Often, you remember them just before you doze off. By creating a to-do list for the next day, you get matters sorted out instead of worrying about them when you’re already in bed.
Unwind Before bed
Unwinding allows you to disconnect and engage in relaxing activities that set your body and mind up for a restful sleep. You can soak in a warm bath, drink a glass of warm milk, listen to calming music, or read a book. During this time, it’s important to unplug from technology as the lights emitted from your devices can disrupt your natural melatonin production.
Essential oils like lavender and chamomile do not just smell great, but they also have natural calming effects that help ease you into sleep. If you don’t have a diffuser, you can simply light a lavender-infused candle or pillow spray. You can also add essential oils into your bath,
Keep a Sleep Journal
A sleep diary is a record of your waking and sleeping habits. Be sure it’s detailed and includes the time you went to bed and woke up, how many hours you slept, what time your sleep got interrupted and for how long, what you were doing and what you ate before you slept, etc. A sleep journal helps you identify the problems that could be affecting your sleep.
Right before you sleep is when negative thoughts usually surface. Whether you got reprimanded by your boss or got into a heated argument with a friend, bad experiences and emotions can disrupt your sleep. By practising gratitude, you essentially shift your focus on the good things that happened during the day. Feeding your mind with positive thoughts and letting go of the past day’s events can help prevent toxic thoughts from getting into the way of a good night’s sleep.
Establishing a night-time ritual in today’s world may seem impossible, but you can always tweak it to match your schedule and preferences. Stick to relaxation techniques that you enjoy and feel free to experiment with different methods until you find the ones that work for you.
If you want to add to your Bedtime routine, have a look at our range of relaxing pre-bed products, especially the Echor End Of Day Pillow Spray and Night Journal.