Establishing a calming routine before bedtime can greatly contribute to better sleep. Here are the top five activities you can consider incorporating into your pre-sleep routine:
Engage in relaxation techniques like deep breathing, progressive muscle relaxation, or gentle stretching. These techniques can help alleviate stress and tension, promoting a sense of calm before bed.
Reduce screen time before bedtime. The blue light emitted by screens can interfere with your body's production of melatonin, a hormone that regulates sleep. Avoid screens for at least an hour before bedtime.
Reading a physical book (not an e-book on a screen) can be a soothing way to wind down. Choose something light and enjoyable, rather than a stimulating or suspenseful story.
A warm bath or shower before bed can help relax your muscles and signal your body that it's time to wind down. The drop in body temperature after a bath can mimic the natural drop that occurs before sleep.
Engage in mindfulness meditation or relaxation exercises. Practising mindfulness can help you clear your mind of racing thoughts and reduce anxiety, both of which can interfere with sleep.