Sleep Better With a Bedtime Routine

Most of us have a defined routine that we follow each morning to make sure we’re prepped and ready for the day ahead. The familiarity and consistency of routine has a unique way of setting us up for daily success – so why not apply the same thinking to bedtime?

According to Dr Boniface Cheyip, a neurologist and the head of The Morningside Sleep Clinic, having a bedtime routine and forming habits trains your brain to get ready for bed. “This helps to reinforce a natural sleep-wake cycle,” which ultimately improves the quality of your sleep.

Achieving a winning pre-bedtime routine

Dr Cheyip suggests going to bed at the same time every night and waking up at the same time every morning – even on the weekend! Putting away any electronic devices at least an hour before bed is a must; and making sure your bedroom is dark and at a good temperature for sleep.

This is echoed by the Sleep Foundation, which states that the best room temperature for sleep is approximately 18.3 degrees Celsius. This may vary by a few degrees from person to person, but most doctors recommend keeping the temperature between 15.6 to 20 degrees Celsius for the most comfortable sleep. Sleeping in a bedroom that is too warm can interfere with your body’s thermoregulation functioning and cause fatigue.Dr Cheyip says that “it’s also important to engage in relaxing activities before bedtime, such as reading, taking a warm bath or shower, or meditating”. 

For the bath enthusiasts, The Body Shop Camomile Sumptuous Cleansing Butter is specially formulated with camomile extract to help soothe the skin while cleaning it. Follow up with hydrating body cream. Try the Oh So Heavenly Self-Care Sanctuary Body Souffle for a real treat.

When it comes to meditating, a bamboo and ceramic burner is a simple and elegant way to diffuse essential oils in your home, creating the ideal environment for you to clear your mind and ready it for a sound sleep.

The Body Shop’s Sleep Regenerative Routine includes a body cream, body wash, pillow mist, and an essential oil blend to accompany your bedtime routine.

Five more sleep secrets from Dr Cheyip:

•    Avoid caffeine or nicotine close to bedtime.
•    Don’t go to bed hungry or overly full.
•    Exercise regularly.
•    Limit daytime naps. 
•    Manage daily stresses effectively. (A great way to do that is to put your feet up, quite literally, with a Sorbet Pedi Care Foot Mask.)

Getting help doesn’t hurt

Chamomile is believed to have numerous health benefits, including helping you to sleep better. That’s because chamomile contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia or the chronic inability to sleep. If that inspires you to drink a cuppa before switching off the lights, try Eve Chamomile Tea. Alternatively, light a Serengeti Fragranced Candle Rooibos & Chamomile or spray your pillows with a lavender and chamomile Sorbet Sleep Pillow Mist.

CBD and magnesium are also worth considering, but as with all supplements, very careful care should be taken. “Always seek advice from a medical professional,” concludes Dr Cheyip.