Struggling to sleep in these stressful times? Here are 5 tips to help you wind down before bed.

Insufficient sleep has been linked to everything from a compromised immune system, to depression, hearth disease and diabetes, so it stands to reason that you have to do your best to sleep well when you’re under added pressure.To make things a little easier, here are five steps you can follow to wind down before bed.

Avoid screens at least an hour before bedtime

The blue-spectrum light emitted by devices like TVs, cell phones and tablets interferes with our bodies’ ability to produce melatonin - the hormone that regulates the sleep–wake cycle. If you want to get a good night’s rest, it is recommended that you switch off all devices at least an hour before you plan to go to sleep.

Eat a small, protein-rich meal

Going to bed on a full stomach can impact your ability to fall and remain asleep throughout the night. Rather enjoy a small, protein-rich meal (e.g. a piece of fish or chicken with a fresh salad, or some hummus and roasted veggies on a whole-wheat wrap) than indulging in a big, carbohydrate-rich meal that will lead to an insulin spike right when you’re supposed to be falling asleep.

Establish a soothing personal ritual

The winding down process is emotional as well as physical. Find a soothing ritual that can help you to relax while you prepare for bed. Some people read scripture and pray, while others meditate, listen to calming music, write in a journal or read a few pages of a book. It’s up to you to choose and enjoy the ritual that suits you best.

A warm shower or bath is popular sleep-remedy because it works! Aside from being relaxing, studies show that the cooling process that follows the heating of our bodies can help induce a better quality of sleep. To benefit the most from your relaxing bedtime shower or bath, Lesil Harvey, a registered nurse and owner of Ageless Faces in Cape Town suggests you turn your bathroom into a spa. 

“Create an experience for yourself by lighting a few scented candles – vanilla is my favourite – dim the lights and play gentle background music,” she says. “Keep the door closed when running your bath. It’ll keep the room warm and who can say no to a little steam for the pores.” Harvey also suggests you enjoy a cup of herbal tea -something light with no caffeine - tie up your hair and apply a mask.”  

“For total relaxation, my bath product of choice would be something with lavender or rosemary in it,” she says. “For muscle pain, I’d say sandalwood and rose and for circulation something like lemongrass”, says Harvey.

Once you’ve finished up your shower and bath, now’s the best time to apply body lotion as damp skin absorbs more product. “Sweet almond and cocoa butter enriched creams will help soften your skin. If you’re wanting to firm, look out for something contains collagen-encouraging ingredients like antioxidant Q10.” Her final tip? “Dress in your warmest gown and sleep socks and enjoy a good night’s sleep!”

Treat yourself like a small child

American sleep specialist Dr Lawrence Epstein says “the greatest promoter of being able to sleep is being in sync with your internal clock”. This means listening to your circadian rhythms and creating a schedule accordingly. If you’re someone who starts to feel tired by eight then get into bed by 9 pm and do so regularly. In the same way that you sleep train a baby, your body will become used to your schedule if you create one and stick to it. 

Give yourself a nice hot bath or shower and tuck yourself in like you would a small child. We take care of our children in this way for a reason – it helps them to feel safe and cared for. It only makes sense to do so for ourselves, particularly when we’re feeling vulnerable or emotionally unsteady.

Create a sleep sanctuary

The ideal sleeping space is completely dark and quiet, and a little on the cooler end of the temperature spectrum. If your curtains let through light it may be worth your while to invest in a sleeping mask. Similarly, ear plugs can make a big difference if you live in a noisy environment. 

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