There are so many distractions and pressures that can keep us from a restful night, but also there are simple steps we can take to help promote restful sleep and that’s by creating a good nighttime routine.
This doesn’t mean that as soon as you return home from work you pop on your PJ’s, make a mug of hot chocolate and listen to a meditation app. But simply by starting to slow down an hour before you plan to get into bed will help you to get off to sleep more easily.
See it as self-care and learning to look after yourself well by developing good bedtime habits. Here are some simple steps that we hope will help you to relax and have a restful nights sleep.
Decide on a bedtime. Count back 8 hours from when you need to wake up and use that as your set bedtime. Try and keep to going to bed and waking up at the same time everyday. Sleep experts say that being consistent with your bedtime and waking time helps your brain to feel naturally tired when it’s bedtime. Then start your new bedtime routine one hour before you need to be in bed.
Write a to-do list or journal. The simple act of writing down your thoughts will help stop them from distracting you before you turn off the light. Having a note book that you can jot in or write a to-do list will help to ease your mind before bedtime. No more worrying that you’ve forgotten something just as you nod off.
Get your bag packed and choose your outfit. It might be something that helps you get ready that bit quicker in the morning, but by knowing that you are all ready to get up and go will take one thing off your mind when you go to bed at night.
Take warm a shower. Start your wind down to bedtime with a warm shower. Scientific studies have shown that a warm shower (between 40°C to 42°C) before bedtime helps the body’s natural temperature regulation process, improving sleep as a result. Our Q Smart Shower technology allows you to set up shower profiles for each member of your family, including precise temperature settings, so you can rest assured that your warm shower will be warm enough to help promote sleep.
For additional relaxation use the Aqualisa™ Smart App. Preselect your prefect temperature, flow and timer settings, so all you need to do is relax.
Have a screen downtime. Watching a film just before bed, or ‘winding down’ by watching the news will stimulate your mind rather than calm your thoughts. When your head eventually hits the pillow you will find it harder to switch off, especially if you’ve been watching a series and your mind starts trying to work out the next plot twist. The temptation too is to binge on a box set, stay up too late and then all hope of a good bedtime routine can be blown.
Limit the light. Phones, tablets, computers and televisions emit a strong blue light that can make your brain think it’s daytime. This will affect melatonin production. Melatonin is a hormone produced in the brain that helps promote a good nights sleep. Darkness activates the release of melatonin into the bloodstream, which is why it is so important to limit all light distraction in your bedroom. You might also want to invest in blackout blinds to keep light to a minimum and make sure hall lights are turned off.
Think about what you drink. Alcohol and caffeine are stimulants that will affect your sleep, instead have a non-caffeinated herbal tea such as camomile. Make a small cup before bedtime. Sip it slowly from your favourite mug and allow it to help calm your mind.
Wind down to music. Think about the type of music that helps you to relax. Maybe it’s listening to an instrumental film score, or some soft jazz (if you don’t like classical music). Sit in a comfy chair with your hot drink. Close your eyes and listen to the music. It will rest your mind and help you to relax.
Breathe. Whilst listening to the music become aware of your breathing. Breathe in deeply and then breathe out. In advance, look up some simple stretches to do as you breathe in and out. This will help your muscles to relax.
Then get into bed and read a good book. Whether it’s a book of poetry, or simple story. Don’t read anything too stimulating before bedtime. Reading before you turn out the light is well documented to help you to get to sleep.
These are just a few of the steps that you can take to establish a good evening routine and get a good nights sleep. Rest well!