I find it can take at least 1 to even 2 hours before I drift off to sleep. I am bit of an insomniac/night owl and deep thinker. Bad sleep can wreak havoc with your functionality the next day and your moods. I have been trying to switch into a better evening and night time routine to get better sleep.
1. Limiting screen time (this includes tv, laptops and mobile phones) in the evenings and not taking your phone to bed – try and switch off screen time at least one hour before bed. I am guilty of night-time mindless scrolling on my phone. Get in to a habit of placing your phone far away from your bed before you go to bed.
2. A cup of decaffeinated herbal tea or camomile tea in the evening- can help you relax and de-stress.
3. Avoid eating a heavy meal in the evening - the later you eat the less your body will be prepared for sleep. I try to avoid any heavy meals post 8pm.
4. A shower or bath just before bed using a lavender infused shower gel/lavender essential oil – lavender is believed to assist with relaxation, anxiety, restlessness and insomnia.
5. Avoid exercising just before bed – I find this a lot easier now the gyms are closed due to COVID. I was a big fan of a late night gym session pre-COVID. The later we exercise, the less our body is prepared for sleep.
6. Light a candle and dim artificial lights – creates a nice ambience. I am a fan of soy, beeswax and coconut wax candles as they are more eco-friendly (albeit more expensive), than paraffin wax, which can emit harmful vapors into the air. Don’t forget to switch the candle off before you sleep although!