-Set Your Alarm
Setting your alarm for the morning is the one thing that you already do and most importantly is that you’re setting it to the same time every day (even on weekends when you might be tempted to sleep in). But what’s also important is setting an alarm (or reminder) to go bed, and having it at the same time every night. It will be a helpful signal that’s it’s time to unplug and to start your bedtime routine. Not only does this help make the timing of you getting sleepy consistent, it’ll also help you sleep better in the long run.
-Put Away the Screens
There’s a reason why we keep hearing to put away the screens at bedtime. Blue light emitted from screens stimulates the body’s internal clock, negatively impacts our production of melatonin (the body’s natural sleep-inducing hormone), thereby keeping you buzzing long after it’s time to hibernate for the night. If you absolutely have to use your phone or tablet at night, turn on “night shift” or a similar dimming feature, or even trying some glasses designed to block blue light. It is recommended to shut off screens 30-45min’s before sleep, so that thing you must watch/read can wait till tomorrow, it’s not going anywhere.
-Dim Your Lights
As we all know, exposure to bright lights before bedtime effects the circadian rhythm and our melatonin production, which can be especially difficult in modern times for our bodies to get the natural cues to go to sleep. Creating a cosy, cool and dark sleeping space by turning off or lowering bright lights will help set you circadian rhythm to sleep mode.
-Drink a Cup of Tea
Drinking a warm cup of tea can warm you up and get you in the mood of bedtime. Chamomile tea has been used for centuries to treat insomnia and sleep disorder (for kids, drinking warm milk can help encourage sleep). Turmeric is another alternative, as it is a superfood that can help you sleep. It can also help combat depression, inflammation and provide pain relief. It can be a little bitter, so mixing it in with a warm sweet beverage can tone down the bitterness.
-Yoga & Meditate
Yoga is a grounding practice, poses like downward dog, child’s pose and cat-cow can push stress out of your shoulders, lower back and hamstrings. Adding a few more relaxing poses can loosen muscles that you didn’t even know were tight, and finish with a few minutes of meditation. Listening to some relaxing music can help you focus on your breathing and calm the mind.
-Take a Warm Shower (or Bath)
Taking a shower (or bath) an hour or two before bed can help you unwind and encourages a healthy sleep. Plus, sometimes in the morning might feel rushed, while at night, you can take your time, enjoy, and wash the day off.
-Listen to Music
Listening to calming music, be it classical or bossa nova, jazz or R&B, while getting ready for, and in, bed can help calm the mind and relax the body. Create a playlist that works for you, or there’s plenty app.’s to choose from, that have a wide variety of music and some have alternatives like natures sounds or colour sounds, if you find music to distracting. Finding what works for you can really help you drift off to a peaceful night’s sleep.
-Make Sure to Hydrate
As we lose moisture when we sleep, it is important to be hydrate during the day, as dehydration can disrupt your sleep, but don’t drink to mush, especially before going to bed, as it could result night-time runs to the bathroom. Be consistent in drinking during day and reduce in the lead up to bedtime, and you can enjoy a good night’s rest.
-Do Your Skincare Routine
If you don’t already have a night-time skincare routine, consider making it a part of your daily ritual before bed. It’s important to go to bed with clean, hydrated skin, as it is while we are sleeping, is when our body dose its repairs. So, with a good night-time skin routine, you can go to sleep knowing that you are taking the best care of yourself, and wake up feeling at your best, ready to take on the day.
-Read a Book
Another way to unwinding each night by curling up with a good book, try for a traditional paper book instead of a digital one, as the they light emit have been shown to negatively affect your sleep, although those that don’t emit light or have the option to reduce should be fine. Also, set yourself a timer, just in case you lose track of time.
-Eat a Light Snack
Even though, it is not recommended to eat late, as indigestion can disrupt your sleep, in those cases where you do get those late night munchies, try to stick to health options like yogurt, oatmeal or nuts (especially pistachios), these can boost your melatonin levels before bed.
-Make a to Do List for Tomorrow
Making a list of tasks you want to tackle the next day. Physically writing down a to-do list can not only help you feel more productive the next day, but can help establish peace of mind for you to sleep better.
-Write in a Journal
Take a few minutes each day to reflect on your day and write down your thoughts in a journal. You can address the thoughts and emotions that you have been putting on hold during the day. It allows you to mentally wrap up your day, reduce stress and will help you get in a better frame of mind for sleep.