Leading this series is the scene-setting steps we can take in order to provide us with best stage for good rest. The following bullet points can allow the best chance of falling (and staying asleep) and feeling more rested in the morning.

Keeping the bedroom only for sleep (and sex)

Our minds are naturally set up to respond to external cues. The advice to keep the bedroom only for sleep and sex is so that we keep that magic spell of resting. unwinding and letting go, so that when we get into bed our mind knows, hey it’s time to relax. Alternatively, for example, if we are to work in bed, our minds can then associate our bed with work and being mentally active, which is something we definitely don’t want for when we are trying to unwind get a good night’s rest.

Avoid watching television or having screen time in bed

Trying to avoid these activities again for similar reasons above. In addition to this, the light from the television can disrupt the work of our pineal gland in telling us it is time to sleep due to the light. With this, television series are written in such a way that can bring temptation to want to binge-watch an entire series; we become interested, engaged and want to know more, or at least sustain our attention. None of these things are helpful for our sleep. With that said, there is a population of people who need the television on to fall asleep to the sounds, perhaps this has come from childhood or is a more recent adoption. In this case, rather than risk complete sleep deprivation, continue as things are, but consider switching to audiobooks to unwind to and save yourself the additional sleep distubing light interference in your bedroom.

Keeping the temperature at the correct level (not too hot or too cold)

We always want our comfort factors to be consistent – too hot or too cold can be bothersome and interrupt our ability to unwind and relax.

If you wear pyjamas to bed, putting those pyjamas on just before bed, wearing lounge wear if wanting to wear comfy clothes on the couch earlier in the evening.

This is another example of how we can set our minds to external cues to let it know that it is time to begin unwinding and preparing for sleep. Having pyjamas only for sleeping provides us with an additional signal that it is time to sleep.

Getting a regular sleep cycle routine (e.g. Sleeping at 11pm, waking at 7am) and sticking to it across weekdays and weekends.

Our bodies and minds function best if we have a regular routine. We can find that we have more energy and rest better at the times we are supposed to if our body clock expects it. Our bodies just know it’s a new day, it cannot make a distinction between Monday and Sunday the way our minds do.

Having a bath or hot caffeine-free milky drink, such as hot milk, as part of our routine

Having a warm bath as part of our wind-down routine can help us feel sleepy due to the cooling down of our bodies, which similarly happens as we begin to drift off to sleep. Drinking milk before bedtime has been shown to help improve sleep quality, and some suggest this is the role of the amino acid typtophan, which is involved in the production of both serotonin and melatonin.

Reading easy literature (preferably not on a backlit device), and specifically not a page-turner novel.

Reading is known to reduce stress and calm the mind, bringing focus to the busy and only being able to absorb as fast as our eyes can process. Studies have shown that reading can decrease the amount of time between wakefulness and falling asleep. If it is the same story each night, this could also double up as a sleep-cue and give the mind notice that it is time to wind down and prepare for sleep.

Clean, clutter free bedroom designed to give the message of relaxation

Help create a room that is free from the stresses and tasks of every day life and provide yourself with a relaxing space to retreat to.

Clean and comfortable sheets, with the correct duvet for the season (or additional blankets in the colder months)

Because comfort factors such as these help with our levels of relaxation and ensures that our physical needs of warmth are met. This is also good self-care and helps us feel a sense of being nurtured and loved. Another good tip can be to warm our bed, whether putting bedding in the tumble dryer, on radiators, using an electric blanket (make sure it’s safe use) or hot water bottles.

This list is not exhaustive and is to be continually developed and expanded. It might also be helpful to visit our meditation page to aid wind-down time and encourage relaxation before bed.