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3 Steps Bedtime Routine for a Good Night’s Sleep

A good night’s sleep is essential for overall health and well-being. Here are three things to ensure you get a good night’s sleep.

1. Establish a Relaxing Pre-Sleep Ritual

Why It Helps: Creating a calming routine before bed signals to your body that it’s time to wind down. Engaging in relaxing activities can reduce stress and promote a sense of calm.

How to Do It:

  • Read a Book: Choose a light, non-stimulating book to read before bed.
  • Meditate: Spend 10-15 minutes meditating to clear your mind. Apps like Headspace or Calm can guide you through simple meditation exercises.
  • Listen to Soothing Music or Nature Sounds: Gentle music or ambient nature sounds can create a peaceful atmosphere. Consider using a playlist designed for relaxation.

Products to Try:

  • Lavender Essential Oil: Add a few drops to your diffuser for a calming scent.
  • Herbal Tea: Enjoy a cup of chamomile or valerian root tea about 30 minutes before bed to promote relaxation.

2. Optimize Your Sleep Environment

Why It Helps: Your sleep environment plays a significant role in the quality of your sleep. A comfortable, quiet, and dark room can help you fall asleep faster and stay asleep longer.

How to Do It:

  • Dim the Lights: Lower the lighting in your bedroom an hour before bed to signal to your body that it’s time to sleep.
  • Adjust Room Temperature: Keep your bedroom cool, ideally between 16-19°C (60-67°F), which is optimal for sleep.
  • Block Out Noise and Light: Use blackout curtains and a white noise machine or earplugs to eliminate disturbances.

Products to Try:

  • Blackout Curtains: Ensure your room is dark enough to promote melatonin production.
  • White Noise Machine: Block out disruptive noises and create a consistent sound environment.

3. Limit Screen Time and Blue Light Exposure

Why It Helps: Blue light from screens can interfere with your body’s production of melatonin, the hormone that regulates sleep. Reducing screen time before bed can help you fall asleep more easily.

How to Do It:

  • Set a Screen Curfew: Turn off all electronic devices at least one hour before bed.
  • Use Blue Light Filters: If you must use your devices, activate the blue light filter on your phone, tablet, or computer.
  • Engage in Offline Activities: Replace screen time with activities like reading a physical book, journaling, or doing a puzzle.

Products to Try:

  • Blue Light Blocking Glasses: Wear these if you need to use screens in the evening.
  • Physical Books or E-Readers with Warm Light Settings: Opt for these instead of digital screens.

Ready To Go To Bed?

Incorporating these three practices into your bedtime routine can significantly enhance the quality of your sleep. Establish a relaxing pre-sleep ritual, optimize your sleep environment, and limit screen time and blue light exposure to ensure you wake up feeling refreshed and rejuvenated. Sweet dreams!

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