Most of us tend to think that a bedtime routine is for when we were younger and that we have long since outgrown it. Ideally, you should try to keep as stable a sleep pattern as possible, even at the weekend. So waking up and going to sleep at the same time as much as possible.
By developing a routine before bed you can help settle your mind before going to sleep. It also allows us some 'quiet' time where we can indulge in those thought provoking questions when we try to sleep.
By forming a regular routine you can condition your body and mind to realise that it is time to go to sleep. Our current lifestyles are often be overstimulating for our bodies and mind in the evening. However a routine does not mean that you need to a set series of activities, it could just be a minor change in your behaviour or giving yourself a set 'cut-off' time for certain activities.
- Don't drink caffeine 6 hours before going to bed
- Do not exercise 2 hours before going to sleep.
- Do not eat 2 hours before you want to go to sleep.
- Although not always possible to switch everything off, put away your phone/tab/computer and stop watching TV an hour before bed.
- Stop working, stressing and studying 1 hour before going to sleep. Got a mile long to do list running through your mind? Write it down and look at it in the morning rather than turning it over in your mind while you lay in bed.
However, you create your bedtime routine it is better to make it your own. It will be beneficial for you to learn what works for you and incorporate it in a way that suits you. The main thing is to relax and unwind before going to sleep, even if it is just a 15-minute break before climbing in bed.