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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.
The alternative is to read in another room for a while, perhaps with a relaxing drink, and then continue in bed once you start feeling sleepy.
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Write down reminders for the next day
Write down your worries and points you need to remember for the next day, before going to bed.
That way you know you won’t forget anything important, and you can relax.
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Have a light snack or drink
It’s a good idea to avoid caffeine, alcohol and sugary drinks before bed.
But drinking one of the many relaxing herbal teas is a good way to spend some quiet time, perhaps whilst reading or listening to music.
If you find yourself hungry at night it’s ok to have a light snack before ...
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Don’t lie awake for hours
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 might help to get up, go into another room, have dim lighting only and repeat some of your rou...
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Switch off the electronic devices
- They stimulate your brain.
- The light that some devices emit might affect your internal body clock. If you can’t separate yourself from your phone, at least put the blue light filter on and dim the screen brightness.
- They can be addictive, eating into even more sleep time.
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Relaxation exercises
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.
If you struggle with this too, then doing some relaxation exercises before you go to bed
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Spiritual practice
Prayer, yoga, meditation
If you find that engaging in spiritual activity brings you peace and clarity of mind, then doing it before getting into bed is an ideal time.
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Listen to music
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.
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Bring your temperature down
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.
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Duration of your routine
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 regula...
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Spend time with loved ones
If you live with others, why not spend some time before bed talking or playing a quiet game?
If you can, try to resist the temptation to all be using a phone or electronic device in the same room without talking to one another.
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A bedtime routine will help you sleep
- It can calm an overactive mind.
- You can think, plan and prepare for tomorrow, so you don’t lie awake worrying about details when you go to bed.
- By repeating a regular pattern, you can train your body and mind to unwind ready for bed.
- Many activities people do in the e...
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Waking up in the middle of the night
Waking up in the middle of the night and not being able to go back to sleep is a symptom of insomnia.
If you do not fall back asleep within 15-20 minutes, you should get out of bed, go to another room and engage in a relaxing activity such as listening to music or...
The cures for insomnia
Acceptance is important.
If you don’t fall asleep within 20 minutes of going to bed, get up, go to another room and do a calming activity, then go back to bed. If you are lying in bed unable to sleep, your brain will soon start associating lying in bed with being awake.
Seven Ways To Read More
- Read first thing in the morning: Avoid social media and pick a good book.
- Read without haste or hurry, maybe just a page a day.
- Have a book with you always, and read while to commute or eat.
- Read while you relax to nourish your brain.
- Find a repository of...
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