5 ways to unwind before bed

We all recognise the importance of a good bedtime routine during childhood. Studies have shown that maintaining a consistent routine during those early years can help children get a better night’s sleep, maintain good oral hygiene, and enhance their emotional, social, cognitive and language development. So, why should this end when we enter adulthood?

Getting a good night’s sleep is integral to our health and wellbeing, and as creatures of habit, this can only be achieved by preparing our minds and bodies for sleep. Read on to discover five ways to unwind before bed and enjoy the very best sleep.

1. Create a sanctuary for sleep

Your kitchen or bathroom provides the facilities and features to fulfil its primary purpose, and so should your bedroom. Yet many people don’t dedicate time and resources to optimising their boudoirs for better sleep.

Invest in a mattress and bedding that is designed for optimum comfort (obviously we’d recommend Mammoth’s collections), use blackout curtains and dimmer switches to keep lighting at sleep inducing levels, and eliminate clutter to ensure there are no distractions to keep you awake and alert.

2. Power down at the right time

Ideally, you should begin your bedtime routine at least 30 to 60 minutes before you plan to go to sleep. During this period, you should avoid completing strenuous or overstimulating activities that require lots of energy or concentration.

Even relaxing with your smartphone or tablet, or chilling out in front of the TV is a no-no during your pre-bedtime wind down. The blue light emitted from digital screens inhibits the production of melatonin, a hormone that regulates your sleep-wake cycle, and helps you to naturally enhance your sleep quality and quantity.

3. Concentrate on stress relief

Your chosen pre-bedtime activities should revolve around stress relief. Breathing exercises, meditation, yoga and even a warm bath can all help your worries melt away to prepare your body and mind for a more restful night.

Listening to music or reading a book are other great, stress relieving activities that can help to get you in the headspace for better sleep.

4. Remember you are what you eat (and drink)

Don’t be tempted to indulge in a bedtime snack or drink, especially if it’s packed full of caffeine. Caffeine can have a devastating impact on your sleep cycle, and can even promote feelings of alertness up to seven hours after consumption. Alcohol and nicotine have similar effects.

To ensure your bedtime routine has the desired effect, devise a caffeine cut off time. For most people, this should be between four and six hours before bed.

5. Be strict with your sleep–wake cycle

Going to bed and waking up at the same times every day – even at weekends – is another top tip many sleep experts recommend for a consistent and effective bedtime routine. Be strict with your bed and wake up times, as well as the time you start to wind down, to train your brain to feel tired at the required time and enjoy a great sleep every time.

The best sleep happens on a high quality mattress, so check out the Perks range today. You can also explore the rest of our blog for more sleep news and tips.