If you're looking to drop off sooner, stay asleep, and wake up rejuvenated, the key may be tweaking your sleep routine. Chances are you already have some sort of nighttime routine put into place, which may include watching reruns of The Sopranos, washing your face, or reading a book, but unless you have put specific thought into this daily regime, it may not be the best prelude to quality sleep. Luckily, remedying your sleep routine is probably easier than you think.
While it can be convenient to get notified as soon as an email hits your inbox, this isn’t ideal when you are trying to unwind. Beyond turning your attention toward tomorrow’s tasks — which can all too easily lead to tossing and turning — sleep studies have concluded that the blue light that screens emit can interfere with not only falling asleep but quality of sleep as well. The solution? Unplug at least 30 to 60 minutes before bed. This means putting away or flicking off your phone, tablet, computer, television, and other screened devices.
Try something that will help you slow down, turn off your mind, and relax. Ideas to try include a warm bath, a meditation session, or simply some time with a good book. If you tend to be a worrier, now may also be a good time to take 5-10 minutes to write down your worries and reminders for the next day to get them off your mind. Remember, while what you choose to do to unwind doesn’t have to be revolutionary, it should be 3 things: relaxing, sustainable, and technology-free.
Curling up in a warm, cosy bed certainly holds its appeal, but make sure it isn’t too toasty. Studies show that the optimal temperature for a bedroom at night is 60-67 degrees Fahrenheit since this cooler temperature signals your body to produce melatonin, the hormone responsible for your wake-sleep cycle. Another way to make sure you don’t overheat it to swap your bedding for natural fibre linen. Not only will it help keep you cool in the summer, but it allows the skin to maintain natural pH levels and it is also hypoallergenic—perfect to keep allergy sufferers and those with sensitive skin comfortable.
Next, gear your bedroom toward relaxation and rejuvenation by making sure to indulge all your senses. A colour palette that features soothing hues, curtains that effectively block out outside light, the low hum of a fan or noise machine to infuse the room with white noise, and a diffuser or body lotion with calming lavender oil are just a few options. Want to indulge your taste buds as well? Aim for a cup of soothing herbal tea, such as chamomile or valerian root.
What works for someone else, may not work for you, so don’t be afraid of a bit of trial-and-error to find your ideal sleep routine. While it may take a bit of time to craft the perfect routine, a calmer mind, a better-quality sleep, and waking up more refreshed make it undoubtedly worth it.
FEATURED IMAGE: Duvet in DAVID, fitted sheet in KAAN, pillowcases in MARDEN / ZAC and RAIFE / ZAC.