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How To Create A Wind-Down Routine
30 November 2020
It’s not uncommon to talk about bedtime routines for babies and children. The idea of them is to create a routine filled with sleep signals that help the child drift of to sleep more easily. While as adults, we might not like the thought of having a bedtime routine, the ideas and the science still applies.
So, here’s how to create your perfect wind-down routine to improve the quality of your sleep and reduce the time you spend awake in bed.
Prepare For The Morning Ahead
There are several tasks that you can get out of the way the night before. This can be things like packing up bags and putting them by the door or choosing clothes for the morning. Sorting these things now will not only make your morning go more smoothly; it will also relieve some of the anxiety you may have about what tomorrow will bring. You already know you’re ready to face it.
By preparing for the next morning, you reduce the number of decisions you have to make first thing. Every decision, such as choosing your outfit or what you will have for breakfast, drains your energy, focus and willpower, which can make you sluggish (and more likely to give in to unhealthy treats), later in the day.
So by preparing in advance, you’re not just ready for the morning, but helping to set your whole day up for success.
Caffeine before bed is a bad idea. It will reduce the quality of your sleep. So do your sleep a favour and switch to decaf after lunch. Then remember to watch out for other drinks that may also have caffeine lurking in them. Caffeine can remain in your system 9.5 hours after consumption, so do think twice about that afternoon pick-me-up!
The other thing to avoid is alcohol. While alcohol can help you fall asleep, it disrupts the more critical second stage of sleep. This means that while you might fall asleep more quickly, you won’t feel the full benefits of that extra sleep in the morning.
Minimise Blue Light and Screentime
If you struggle to fall asleep quickly, then the answer may lie in your screen habits. Reducing the amount of blue light you see for 90 minutes before sleep may have a significant impact on your ability to fall asleep.
If you can bear to do it, you might want to try banishing your phone from your bedroom. At the very least, try to leave it out of reach once you go to bed. Having your phone near you all the time can be a temptation and a distraction, so make life easier on yourself and put it out of reach.
It is also a good idea to reduce all light sources in your bedroom too. If that’s not possible, an eye mask can put you into ‘do not disturb’ mode.
Choose A Bedtime Scent
Smell is one of the most evocative of our senses. Aromas can evoke memories and feelings in a way that nothing else can. So why not use that power to your advantage? A great way to do this is to choose a scented candle that you will only use before you go to bed. This should be an aroma that is super-relaxing, such as floral notes.
That way, your room will always be filled with the same scent when you go to sleep. Soon, just lighting the candle will be all it takes to speed you along the way to sleep.
It’s essential to do something to relax before you get into bed. If you don’t take some time to shut off before you go to sleep, your brain will keep running through the events of the day while you lie there, not sleeping.
Relaxation can mean anything. It’s about finding the right thing for you. For some people, it’s reading a book or watching a favourite show. For others, it’s doing something creative, or maybe just taking a little bit of time to cuddle with a loved one. Find what works for you and do that.
Make Your Bed A Cosy Retreat
There’s nothing like the feeling of climbing into a bed with soft silky sheets. It feels decadent, luxurious, and cosy all at once, which is why we are so excited to be expanding our range of bedding. If you love our silk pillow slips, stay tuned to find out what 2021 has to bring.