best bedtime ritual
Lisa Artis, sleep adviser at The Sleep Charity, 1 on the importance of routine The ritual is about doing something that draws a line under the day, and creating a relaxing space before going to bed. There are a number of ways of providing the right environment and it’s about discovering what works for you.
2 An hour before bedtime, switch off any source of blue light and turn off any overhead lights, which are harsher and brighter. Think about creating an ambient setting with soft lighting from bedside lamps or candles – not only does this help create a calming, relaxing atmosphere, but a dimmed environment also helps us to produce the hormone melatonin, which is what we need to feel sleepy. Also, your bedroom should not be too hot or too cold – an ideal temperature is between 16-18°C.
3 Make this hour about de-stressing and focusing the brain on something soothing – read, meditate, write a to-do list even, if that helps you offload your stresses. How you spend this time comes down to personal preference about what helps you to unwind. Maybe lighting a scented candle helps you get in the right frame of mind; for many people, having a bath is a good way of relaxing. Some people benefit from doing breathing exercises. Create a relaxing ritual around putting on your pyjamas and getting ready for bed – maybe it’s a time for applying body lotion all over, which can feel quite therapeutic. You might also want a small bedtime snack if you find you wake up in the night or in the early morning with low blood sugar levels – something like oatcakes or a slice of toast with peanut butter.
4 Sleep sounds can also help you to relax and get into the right space – it might be the restful sound of waves or rain, or birdsong or ambient music (try Headspace’s deep sleep music), or soothing sleep stories (try Penguin Sleep Tales, Calm Sleep Stories and Headspace Sleepcasts). The Sound Asleep Club also offers breathwork, yoga for sleep, sleep stories, etc – there’s some good stuff out there. But try to avoid actually falling asleep to sounds as it can wake you up with a start when it finishes, and you also want to avoid developing a dependency on it. 5 A bedtime routine is about conditioning your body into being sleep-ready, but don’t feel you have to stick to the list if that’s likely to cause you more stress and anxiety.