Expert Advice

How to Relax Before Bed with a Sleep Routine

How to Relax Before Bed with a Sleep Routine

A good night’s sleep is essential, not only for your physical health, but for your mental wellbeing too. But for many, getting a night of restful and uninterrupted sleep is nothing short of a miracle. You may have looked for ways to help you sleep easily, and found yourself still laid awake staring up at the ceiling night after night. The truth is, there isn’t one simple solution; you have to find out what works for you. However, establishing a proper sleep routine is definitely a step in the right direction.  

 

Find out how to wind down before bed with our guide; calm your mind, leave your worries behind and take the time to focus on you. 

The Importance of Sleep and a Sleep Routine

how to relax before bed

A good night’s sleep has so many health benefitsand it’s obviously an important aspect of self-care. And a consistent sleep routine – one that sees you getting between six and eight hours of shut-eye a night – can transform your mood, and improve your skin too. ‘Beauty sleep’ isn’t just a phrase; proper sleep can lead to fewer wrinkles, a glowing complexion and brighter, less puffy eyes.  

 

Regular, restful sleep can protect the body against a myriad of health problems too, including obesity and heart disease. Proper sleep also boosts the immune system, so you’re less likely to pick up common colds and viruses. 

 

Sleep improves your concentration, and is crucial for your mental wellbeing. A consistent lack of sleep can greatly affect your mood, making you irritable and less likely to be able to cope with stress.  

 

However, as many who have suffered with sleepless nights can attest, a pattern of not sleeping becomes a vicious cycle thats hard to break. But with the help of some sleeping aids and patience, you can easily establish a sleep routine that works for you. 

Start by Identifying Stressors That May be Interrupting Your Sleep 

It’s usually a good idea to pinpoint what may be keeping you awake at night. Are you experiencing an especially stressful time at home or work? Are you looking after your physical health?   

 

Identify the factors that could be interrupting your sleep, and you can start to combat these. Whilst you may not be able to change the stressors in your life, there are things you can do to better cope with them.  

 

If you’re able to talk to friends and family, do so. Alternatively, you could write down your thoughts in a journal; setting them out on paper can be really cathartic, and stop you from going over the same points in your head.  

Use Relaxing Scents to Support Your Sleep 

Aromatherapy has been a popular relaxation technique for centuries. Different scents havdifferent uses, and some scents are thought to improve sleep quality. Lavender relaxes the body and mind, and can alleviate the symptoms of anxiety; vanilla and valerian scents calm the mind too 

 

Jasmine is also often used as a natural sleep remedy in aromatherapy, with studies showing that it promotes a feeling of wellbeing and relaxation, calming the nervous system. Our wellness sleep mist combines Jasmine, Patchouli and Frankincense to aid relaxation and improve the quality of your sleep.

Other Ways to Relax Before Bedtime

Winding down before bed and forgetting about the stresses of the day are key to achieving a restful sleep. Figure out sleep routine that works best for you and say goodbye to sleepless nights with these tips. 

 

1: Take a soothing soak

Research has found that having a soak in a hot bath 90 minutes before bedtime could help you fall asleep more quickly. There are few things more relaxing than a hot, candle-lit bath, especially when you indulge and use your favourite bathing products.

 

After your bath, rehydrate your skin with an intense moisturiser like our wellness de-stress warming body balm. This body balm includes Ginger Oil, which relaxes and relieves any muscle tension, whilst locking in essential moisture to restore the skin. When our muscles are relaxed, we’re more likely to be able to get to sleep; it physically relaxes us, and calms our mind too.

2: Switch off

Switching off your phone and television a couple of hours before you sleep seems simple enough, but the effects of doing so shouldn’t be underestimated. 

 

Exposure to blue light – which is largely transmitted from laptops and phones – affects your circadian rhythm and reduces melatonin production, which helps you to relax into a deep sleep. Blue light is thought to cause skin damage and aging toothrough inflammation and weakening of the skin’s surface. Many of us spend the majority of our day on our phones or laptops, so why not use those precious couple of hours before bed to completely switch off and unwindand read a book instead? 

 

 3Try relaxation exercises, like stretching, meditation or yoga

sleep routine

Give yourself time to unwind before bed by introducing relaxation techniques into your evening routine. If youre wondering how to wind down after a long day at work, then gentle exercise such as yoga and stretching or meditation could be the answer.  

 

Stretching relieves tension in your muscles, helping you to relax – and setting you up for a restful slumber. 

 

Meditation can help improve your sleep toobecause it quiets the mind and relaxes the body; it increases melatonin levels, reduces your heart rate and decreases your blood pressure. It takes time to master meditationbut its simple enough that you can start at any time. When meditating, it’s important to create a calm and quiet environment. This is the time to let go of your thoughts, and focus on your breathing.  

 

Finally, a de-stressing exercise like yoga is the perfect activity to do before bed. Like stretching, yoga relieves muscle tension and encourages you to focus on your breathing; it increases blood flow too 

 

It may seem counter-intuitive to do exercise before bedtime, but the calming effects of stretching and yoga – especially when combined with mindfulness exercises like meditation – shouldn’t be scoffed at. These things will encourage you to unwind in the evening, and will help you to sleep peacefully throughout the night.   

 

4: Sip tea

Too much caffeine could be to blame for your sleepless nights. Caffeine is a stimulant and can cause alertness, whilst over-consumption can lead to insomnia.  

 

Its recommended that you avoid caffeine for four to six hours before bedtimeopt for a herbal tea instead. Camomile tea is renowned for its calming properties, making it a great natural remedy to tackle insomnia and sleepless nights. Valerian Root and Lavender are also great alternatives to a caffeinated drink before bed. Both herbs help to reduce anxiety and stress – two of the main causes of poor quality sleep. Swap out caffeinated beverages for natural teas and observe the effect it has on your sleep routine; it may be one of the simplest things you can do to help you sleep. 

 

5: Try CBD oil for sleep

The popularity of CBD oil as a sleeping aid has sky-rocketed in recent years; it’s now a highly recommended product to help combat insomnia and restless nights. One of the most common causes of insomnia is anxiety and stressCBD helps to regulate the stress hormone cortisol and helps you feel calmer as a result, so you’re more likely to drift off at night. 

 

CBD oil has other uses to support your overall wellbeing too, especially when used as part of a daily routine. Our calming CBD oil is infused with Jasmine, Patchouli and Frankincense; it’s deeply relaxing and proven to improve sleep quality. We recommend applying this miracle oil to your pulse points or massaging it into your skin when you take a shower. You could add a few drops to your bath too, for a relaxing, scented soak.

6: Play soothing sounds

If whirring thoughts and endless worries are preventing you from getting to sleep, you may want to consider listening to soothing sounds at night to doze off more quickly. Finding the right sound for you is a case of trial and error, but try to stick to one sound for a few nights to see the results. 

 

White noise, like the sounds emitted by air conditioning or a fan, can help you get to sleep more easily – especially if youre trying to sleep in a loud environment. Water and nature sounds are another popular option that can help you to drift off. Relaxing music can also silence an overactive brain, but you should opt for music without lyrics; it’ll help you to fully relaxinstead of singing along to your favourite tunes! 

 

The most effective sounds differ from person-to-person, so be prepared to experiment with a variety of noises until you find the ones that best support your slumber. 

 

7: Make comfort a priority

If your bedroom does not feel comfortable, then you’re unlikely to be able to relax enough to fall asleep peacefullyYou need to ensure that your bedroom is a kind of haven which allows you to escape the daily stresses of the outside world.  

 

Try to keep your bedroom clean and clutter-free. Create a calm atmosphere with candles and low-lighting, so you can settle down and read book, or practice meditation before bed. Freshly-laundered sheets and pyjamas will also feel like a treat, setting you up for a restful sleep. 

 

8: Use a sleep spray

Sleep sprays are infused with aromatherapy scents; just a quick spritz on your pillow will help to calm your mind, so that you can drift off into a soundless sleep. Our wellness sleep mist is infused with Jasmine, Patchouli and Frankincense to help you unwindIt can also be used as a body spray to restore and rejuvenate the skin, so that you wake up feeling completely refreshed.

9: Keep cool

Try to ensure that your bedroom is set at a comfortable temperature; being too hot or cold can be a real frustration when you’re trying to sleep. During winter, keep a blanket to hand in case you get cold throughout the night; in summera lighter duvet can help to keep you cool.  

 

When it’s extremely warmkeep your windows open to let cool air in, and keep your blinds closed during the day to cool the room. If all else fails, buy a fan to keep the air circulating – the white noise might help you to drift off even more easily! 

 

10: Turn down the lights

Darkness is an indicator that it is time to sleep and rest. Too much light exposure in the evening can alter your body’s natural rhythm and mess with your internal body clock. In order to create the right sleep environment, you need to get to grips with the lighting in your bedroom.  

 

Blackout curtains or blinds are great for keeping out any unwanted light, but they need to be heavy enough to really maintain darkness in your room. If your blinds and curtains still let light in, you may benefit from sleeping with an eye mask on, but you’ll need to make sure you choose one that’s comfortable. Silk or satin masks are comfortable and feel luxurious; they help with aging around the eyes toomask with an adjustable strap is preferable, so that you can get the perfect fit.  

 

A sleep routine that gently prepares the body for bed is best, so if you can create a gradually darkening environmentit will help your body and mind to switch off. And remember to limit your screen time before bed, so as to avoid blue light 

 

Whether you unwind with an indulgent bubble bath, find your zen with yoga or relax with aromatherapy, setting a regular sleep routine will no doubt aid your overall wellbeing. As a cornerstone of self-care, it’s important to identify the things that help you to wind down, so you can say goodbye to sleepless nights from hereon in.



Sanctuary Spa

Sanctuary Spa

Sanctuary Spa