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It’s up to you to decide how long your routine will be, based on the amount of time you feel it takes you to relax.
It may be, for example, that by the time you’ve put the kids to bed and tidied up, 15 minutes is enough time. If you do have more free time and suffer from regular sleep problems, maybe 30 to 60 minutes would be better.
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It’s fine to relax with a good book in bed. Many people find that this in itself helps them sleep.
Write down your worries and points you need to remember for the next day, before going to bed.
In a survey of 2000 readers of this website, 58% said they couldn’t fall asleep because of their busy minds. Another 24% similarly said it was worry, stress or anxiety keeping them up.
It takes many people between 20 and 30 minutes to fall asleep. So if you’re still awake after half an hour, it could be that you’re just not ready to sleep yet.
It’s a good idea to avoid caffeine, alcohol and sugary drinks before bed.
Whilst it’s important to avoid screens, listening to music before bed is a great idea. Preferably not music which is too exciting or emotional though.
The ideal bedroom temperature for sleeping is between 60 and 67 degrees Fahrenheit (15.5 and 19.4 degrees Celsius). Note that it’s higher for babies and toddlers.
If you live with others, why not spend some time before bed talking or playing a quiet game?
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Skin health beauty, general health, and mental clarity. Getting enough sleep is like being sober.
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