Do these things in the half hour before bed to help you establish a sleep routine…
Complete any final tasks for the day. Send that last email, pay that bill and try to put aside any cares and concerns you have. Write down your worries and your to-do list for tomorrow.
Reduce your exposure to blue light — it’s known to suppress the release of melatonin, the sleep hormone. One in five of us checks social media before going to bed, but this disrupts sleep. Put your device down, and if you need to use your phone for your alarm, then turn it over to avoid being disturbed.
Brush your teeth and remove your make-up well in advance of getting into bed, so that you are not left feeling alert at the time you want to be relaxing.
Take a five-minute hot shower. Not only is this relaxing, but heating the periphery of our body actually helps us cool down. This is important as in order to get a good night’s sleep, we need to lose about 1°C of our body temperature.
Conclude any activities you need to do before getting into bed, such as a final trip to the toilet, so that you don’t have to get up during the night.
Now it’s time to go to sleep — no more chatting to your partner or looking at Facebook! The bed should be for resting, so when you get into it, it should be with the purpose of relaxing and going to sleep and nothing else.