Did you know that establishing a pre-bed routine can significantly improve your chances of a good quality snooze? Sign me up I say!
Some of the research coming out about sleep has suggested a number of fairly simple tasks or tweaks we can make in the hour or two leading up to getting under the sheets.
🛏 Lower the lights in your house by switching off the main ceiling lights and using candles, dim lamps or red/orange globes can help your body recognise that it’s actually night time.
🛏 Hot showers or baths directly before bed heats up your body and then once you jump out you cool down quite rapidly which induces a state of sleepiness.
🛏 Eating dinner well before laying down can help to minimise gurgling, reflux and discomfort which is a major culprit for disrupting and lengthening the time it takes to fall asleep.
🛏 Reducing stimulation such as TV shows, movies or even books that feature a lot of violence, aggression or fearful scenarios. This activates our stress response which can delay sleep or wake us up during the night.
🛏 Limiting coffee after 11am and skipping alcoholic drinks can really support better quality sleep by helping you reach deeper states for longer.
These things are all pretty easy and don’t require any fancy apps, machines or medications so why not give them a go tonight and see how you sleep?