Having trouble sleeping or finding it hard to unwind at bedtime? Try creating your evening routine. Even small changes can make a big impact on the quality of your sleep.
8 Steps to Perfect Sleep
The key is to create a pleasant environment where you can feel relaxed and unwind from the worries of the day. How?
1. Dim the Lights
Start gradually preparing your body and mind for sleep. Draw the blinds and curtains and dim the lights at least 1 hour before you plan to lie down. Reducing light exposure helps suppress the production of the stimulating hormone cortisol and promotes the production of the sleep hormone melatonin.
If light from outside is entering your room, use a sleep mask to help block it out.
2. Turn Off Your TV, Computer, and Phone
Another related point is electronics. Avoid watching television screens, using computers, and mobile phones at least one hour before bedtime. The blue light emitted by these devices can disrupt your circadian rhythm and cause sleep problems.
If you can't resist checking your phone, try placing it in another room. If you still need an activity before sleep, pick up a book, listen to relaxing music, or jot down your thoughts in a journal.
3. Use Relaxing Scents
Scent your bedroom with calming fragrances like lavender or vetiver. You can use a diffuser, candles, or room spray. For example, try Puella First Dream home scent, which combines lavender and vanilla. Lavender is known for its relaxing effects and can help you fall asleep. You can also spray it directly on your bed linens. Additionally, it will eliminate unpleasant odors from the room.
4. Set a Comfortable Temperature
The optimal room temperature can work wonders. The bedroom temperature should be around 18 °C (64 °F). In the summer, you can use a fan or air conditioning and keep the curtains drawn throughout the day. The room will be pleasantly cool in the evening. A lower temperature will help you fall asleep more easily and improve sleep quality.
5. Pamper Yourself With a Bath or Shower
After a demanding day, you deserve a moment for yourself. The best way to unwind before bed is with a bath or shower. Warm water has a calming effect on both the body and mind. Just 10-15 minutes is enough. If you like bath foam, add a drop of your favourite, or opt for essential oils or salts. After your bath, wrap yourself in a soft bathrobe and enjoy the pleasant warmth.
A cold shower, on the other hand, activates blood circulation and relaxes muscles. Finally, treat yourself to a massage with a nourishing cream, and you'll be ready for sleep.
6. Relax Your Mind
Before sleep, spend time on meditation, breathing exercises, yoga, or prayer. They will help you clear your mind and relieve stress. You can also find relaxing audio recordings with natural or ambient sounds that will calm you down. Try to focus on your breath and slow it down. Relax your muscles and let your thoughts drift away.
7. Find a Comfortable Position
If you suffer from back or neck pain, use a pillow that supports the natural curve of your spine. It's also important to choose the right firmness of the mattress.
8. If You Wake Up, Don't Turn On the Lights
Try not to look at your phone or turn on any lights if you need to get out of bed during the night. The light signal could confuse your brain and switch it into thinking it's time to wake up.
Whether you enjoy a warm bath, a cold shower, or something completely different, it's important to find time for yourself. Turn off your phones, dim the lights, light a candle, and give yourself a moment of peace. Good night!