10 Tips for a Healthy Night Time Routine
A healthy evening routine can help you to get a well-rested night’s sleep. Not only can this improve your wellbeing, but it can also lead you to feeling more productive and healthier! A healthy night time routine gives you time to unwind, destress and dedicate some time to yourself after a long day.
In this post, we explore ten bedtime routine tips for how to establish a sleep routine and help you get enough sleep.
10 Bedtime Routine Tips for a Healthy Night Time Routine
For a healthy night time routine to actually stick, you’ll need to repeat whichever tips you use multiple times for at least a month to reap those sleep benefits. So, make sure to not give up after a week!
1. Create a sleep schedule
To be refreshed and productive the following day, it’s important to have at least eight hours of quality sleep each night. For a healthy evening routine, aim to go to sleep and wake up at the same time each day. Be sure to consider if the timings that you usually go to sleep and wake up are working for you to feel well-rested. It’s important to keep to your sleep schedule throughout the week to avoid sleep deprivation, although it’s very tempting at the weekend to go to sleep and wake up later!
2. Comfort is key
The most obvious but often overlooked bedtime routine tip is to ensure you’re comfortable! For a healthy evening routine, you need to look forward to getting into bed at night. That’s why choosing the right duvet, mattress and pillows that work for you is vital! There isn’t a one-size-fits-all when it comes to your bed or bedding as that’s a space personalised to you and your comfort. You may believe that your current mattress, duvet and pillows are perfectly fine, however, if they’re more than 18 months old, are lumpy, saggy or uncomfortable then it’s time to look for a replacement!
There’s a range of mattresses, duvet and pillow types to suit everyone, whether you sleep on your front, side or back, to give you the comfort and support you need. For example, most people only need one pillow under their head but a second can be helpful for support, particularly for side-sleepers. See how many pillows you should sleep with on our blog post.
If you’re unsure on the best mattress for you, a pocket spring mattress is extremely comfortable, supports your body all over, and the springs absorb any shocks from any tossing or turning if you share a bed.
3. Avoid caffeine and alcohol before going to sleep
Sleep deficiency can be caused by many factors, including what you eat and drink. Your sleep cycle can be disrupted by the caffeine found in coffee, tea or sugary drinks. The same goes for alcohol, which can make you feel sleepy yet doesn’t allow you to get a quality night’s sleep. If you enjoy a hot drink before bed, it’s best to opt for a caffeine-free option and leave an hour between your last alcoholic drink and going to sleep.
4. Create a dark room
With your bedroom, it’s important to try and find a balance between a bright, natural light-filled room in the day and making it dark and peaceful in the evening. When trying to sleep, there’s nothing worse than a light coming from outside your window, in the corridor or from electronics in your room. It’s difficult to unwind and form a sleep schedule when light is irritating you. If possible, invest in some blackout curtains or blinds that don’t let any unnecessary light in and unplug or cover up electronics that give off light.
5. Keep a tidy room
It’s often said that ‘a tidy space is a tidy mind’ and that’s true for your bedroom! Take five minutes before you plan on going to sleep to make sure your room is clean, tidy and in a way that you enjoy it. It’s so easy to put those clothes over the back of a chair to put them away another time; everyone’s done it at some point! You’ll feel more accomplished and at ease when all your clothes are put away, and there’s nothing on the floor where it shouldn’t be.
6. Take time to relax
Usually, we’re so busy throughout the day that we often forget to take time for ourselves and relax. Whether you find that having a bath, a hot water bottle, a face mask, doing your skincare routine or listening to a podcast or music is enjoyable and relaxing for you, then do it! Whatever works for you to unwind and take time to yourself.
7. Create a to-do list
Often, people struggle to get to sleep because they have so many thoughts jumbled around their mind, or they think about everything they have to do the following day. If you focus too much on these thoughts, you won’t be able to get to sleep as your mind is too active.
Taking a sticky note, notepad or journal and creating a to-do list for the next day or jotting down everything that’s keeping you awake, will help to give you peace of mind. You can happily forget these thoughts for the next eight hours!
8. Put down the screen
The majority of people look at a screen for hours upon hours each day. Whether it’s for work, education or leisure, electronic devices produce blue light which is known to affect your level of sleep. It’s important to give your mind and eyes time to unwind in the evening! Between 30 minutes to an hour before you plan on going to sleep, put down your phone, tablet or laptop and turn off your TV. Dedicate this time to try and relax and unwind, perhaps by listening to calming music or reading a good book.
9. Set the atmosphere
Before going to sleep, make sure to turn off your overhead light and turn on your bedside lamp. Creating a peaceful atmosphere that you associate with bedtime will, in turn, help you with your night time routine. Whether that’s getting into your comfiest pyjamas, lighting a candle, thinking of the positive elements of your day whilst brushing your teeth or just enjoying the calming lighting. Make this time stress-free and an electronics-free zone.
10. Start a diary
If you’re still struggling to get to sleep and feel tired and restless the following day, this may be down to other factors in your life. Create a diary with notes on what occurred in the day time, such as: what activities you did, what you ate or drank, how much exercise or fresh air you got and how you felt that day. You could also note how you slept, and if you find that the routine is working. If you find that you wake up in the middle of the night with thoughts, stress or worries, keep a notepad by your bed for you to write these ideas down. Whether these notes are brief or detailed, you may be able to find a factor that’s causing you to stay up and is disrupting your sleep schedule.
How Can Link Beds Help You For a Healthy Night Time Routine?
We hope you’re now comfortable in understanding how to establish a sleep routine with these ten tips. At Linx Beds, we offer a range of high-quality beds in a range of materials and colours.
You can even build your own bed to design your dream bed by choosing the size, fabrics, colours, headboard, base and type of mattress. Having a bed customised to your needs and comfort will ensure you get a quality nights sleep.
For more advice, hints and tips on all things sleep, bedding, mattresses and pillows, why not browse our blog?