As adults, we all know that we should get into good habits around going to bed, but it’s too easy to get sucked into scrolling on social media, replying to messages or even working on our phones and tablets until the moment our head hits the pillow. 

The problem is, screens emit blue light which is known to suppress our production of melatonin, a hormone essential for regulating our circadian rhythm. Researchers believe that one of the reasons so many of us suffer from poor sleep is because we spend too much time looking at our screens. 

While it’s almost impossible to avoid screens completely in modern life, there are steps we can take to minimise their impact on our sleep, one of which is creating a good bedtime routine, but what does that look like?

Set yourself a bedtime

It might sound obvious, but giving yourself a set bedtime is one of the best ways to start. Once you’ve decided what time you’ll go to bed each night, make sure you stop using your devices at least 30 minutes before you get into bed, but ideally an hour or two beforehand. 

Cut back on evening caffeine

Most of us reach for coffee or tea in the morning to help us wake up, so it makes sense that these drinks are best avoided just before bed. However, if you find that your sleep is regularly disrupted, try cutting out any caffeinated drinks after lunchtime. This is because it can still affect how you sleep if you’ve had caffeine up to six hours before you go to bed. 

Meditate

If you find you struggle to wind down in the evenings, meditation is a great tool to build into your routine. You can start small, with just five minutes, and build it up from there. The great thing about meditation is that there are so many ways in which you can do it. 

You might find that a gentle yoga practice not only relaxes your body, but also your mind. Or you may prefer to listen to a guided meditation to help quiet your mind. There are many sleepcasts available too, which have been produced with the specific aim of setting your mind and body up for a good night’s sleep. 

Make your bedroom appealing

To ensure that you sleep well every night, make your bedroom an oasis of calm. Invest in bedding that will keep you comfortable – whether that’s a duvet to keep you warm in winter or one that’s lighter so that you don’t overheat in the summer. 

If it’s been a while since you updated your bedding, treat yourself to a new set of percale cotton bedsheets and a matching duvet cover and pillow set. You need to make your bed as comfortable as possible, which means using season-appropriate bedding and keeping it fresh and clean. 

Use layers of bedding to help you easily regulate your temperature throughout the night. Having a throw or additional blanket within easy reach means you disrupt your rest less if you wake up cold and need an extra layer. Similarly, if you go to sleep bundled up under an extra blanket, it’s much easier to remove this in the night than to switch to a different duvet!