Since childhood, sleep has always been something to put off and avoid. We grow up with the desire to stay awake. Even as adults, we avoid going to sleep until it feels impossible to keep our eyes open.
We distract ourselves with television shows, late night snacks and phone calls. So, it should come as no surprise that, when we finally turn in, our sleep is not always restful. The brain can take longer than the body to shut down, and with each late night, distraction is making your mind work harder.
Preparing and practicing a sleep routine can help you enjoy the next day and all it may bring. This is your recipe: a guide to find sweet dreams.
- Choose your bedtime
Setting an alarm for bedtime is just as important as setting your alarm for the morning. How many hours do you need? The recommended number of sleep hours for an adult is between 7–9. This gives your body enough time in a deep sleep to recharge for the next day.
By choosing your bedtime, you are deciding to prioritise your body, mind and mood for the week. This is especially important on the days when you have to work, travel or complete difficult tasks.
2. Settle down
For 30–60 minutes before your bedtime, you should spend time away from bright lights and screens. This is your time to relax and rewind, preparing your mind for a deep sleep.
Try and avoid eating heavy foods or caffeinated drinks a few hours before bedtime. Allow yourself to feel tired, thinking of everything you have achieved, so that sleep becomes your reward. Listening to music is a great way to calm yourself and settle down without straining your eyes.
3. Prepare yourself
With no more distractions and your bedtime in mind, start getting cosy. Everyone has a different routine when it comes to bathing — for some, the morning shower sets them up for the day, but washing yourself can be relaxing and refreshing before you sleep.
Moisturising and cleansing yourself can gently soothe you, increasing the desire to sleep. Slip into something comfortable and dim the lighting.
4. Prepare the room
A cosy bed is essential when it comes to enjoying your sleep, but preparing your bedroom is almost as important as preparing yourself. If a room is too loud, warm or musty, then it can be hard to relax.
Lighting a few candles before your bedtime could help you feel relaxed, leading to a deeper sleep. You can also buy ‘sleep spray’ products that you can apply to your bedding, giving that fresh sheet smell that will help you switch off.
Close your eyes for a moment. Do you feel comfortable? If your house is too warm, perhaps sleeping with a window open is the best idea. If it’s too cold, keep a blanket beside you. Try to limit the reasons why you might need to leave your bed during the night — maybe avoid the extra glass of water to prevent the sudden urge to use the loo! This means you won’t be disrupted and you can stay in your deep sleep for longer.
Written by Ella Taylor
Ella Taylor is an English and Creative Writing graduate who has spent the last year studying nature writing. Her interests include our relationship with nature, our relationships with each other, and different ways to increase our happiness.
