Whether it’s mobile phones, tv or work or work on your mind, it can be hard to unwind at the end of the day and release all the energy and stress that has accumulated throughout the day. The interactions you’ve had with others, whether online or in person, leave residual thoughts and feelings behind that can create a cacophony of thought and pent up energy as you head into the evening. Sometimes we use television or social media to take our mind off things, but the light source and interaction of these devices can be more hindrance than help.

How do we settle down and prepare ourselves for restful sleep? The answer is in a steady, slow routine, just like when you were younger and your parents would lead you in a bedtime strategy that included warm, relaxing baths, changing into pyjamas and settling into bed for a story. All these actions create a cognitive response that leads to sleep as the next part of the process.

So, what do we do now that we are adults and there’s no one to read bedtime stories? Well, we create simple routines that slowly wind down to a relaxing space that inevitably leads to restful sleep.

The best way to work this routine can be done in any order that works best for you but should consist of the following steps for optimum sleep inducement. You want to create a daily ritual that signifies you are now winding down and preparing for sleep.

Whatever your bedtime routine is, think back to when you were a child and your parents had set routines for getting you to bed. Routines help you tell your body - it’s time for sleep now, this is where we are going and we’re going to really enjoy it. Sleep is a time for you to recharge and is imperative for optimum performance during the day. If we can get this one thing right, many other things could change for the better in our daily lives. So, if you’re having trouble sleeping, establishing a routine that feels right for you and perhaps incorporating some of these tips will be of great benefit.

STEPS FOR OPTIMUM SLEEP

1. HERBAL TEAS

The best way to work this routine can be done in any order that works best for you but should consist of the following steps for optimum sleep inducement. You want to create a daily ritual that signifies you are now winding down and preparing for sleep.

2. CALMING HERB ELIXIR

Try a calming or soothing concoction powder or elixir. Like teas, these include specific ingredients for relaxing the nervous system, easing feelings of tension and reducing anxious or over-stimulated thoughts.

3. LIGHT A CANDLE

Set your bedroom up as the ultimate den of peace and tranquility. This means candles infused with essential oils that create a space of security and warmth. The light of the candle too, offers its own ambience that creates a calm space. Candlelight is just the right light for not sitting in the dark but also not staring at devices! It’s a reflective and calming light - perfect for pre-sleep.

4. MEDITATION

Meditation is great in this environment. Sit still for twenty minutes (or however long feels suitable for you) and recite a mantra or just sit still and breathe evenly. Watch those thoughts - accept that thinking is part of the human experience but don’t dwell on thoughts, let them move away with love and understanding. A guided meditation is also a great way to wind down. Try a beautiful Yoga Nidra or other sleep-focused meditation. They can be extremely helpful for sending you into a positive, restful sleep.

5. READ A BOOK

If meditation isn’t for you right now, reading a book rather than watching a screen will help you finish on a high note. Try to read something uplifting before bed - good news stories and books that empower you as a person. It’s a wonderful headspace to go to bed with positive thoughts. We hope these thoughts infiltrate our dreams and we wake up feeling uplifted and refreshed.