You may still remember having the typical 'bath,
book, bed' routine when you were younger. It seems that the older
you get, the less you think about your sleep needs. There's nothing
worse than waking up unfulfilled after your slumber. Establishing a
good bedtime routine as an adult can eliminate stress, banish
headaches and lead to a more productive day ahead. 

"Try and get yourself into a regular wind down
routine and you will notice a huge difference to the quality of
your sleep. Read a book, listen to relaxing music, have a bath and
use some relaxing essential oils such as lavender to help promote
sleepiness" , says our sleep expert, Dr Nerina. To help you relax
when the sun goes down, follow our very simple sleep routine.

No caffeine

Have no caffeine after your tea. This includes both
hot and cold caffeine drinks as they give you increased energy and
keep your mind awake.


Once you've established that you're
ready to settle down, have a bath. Not only are baths calming, they
trigger the release of endorphins in the brain that make you tired.
Add some essential lavender oil and relaxing bubble bath


After your bath, change into some
comfy PJs. When you put your pyjamas on, your brain starts to get
into a bedtime frame of mind which induces tiredness. You can now
get into your bed and continue to relax.


Once you've started your routine,
your body needs to know it's time for sleep. No computers,
televisions or phones if you want a good night's sleep. When you
watch TV in bed, it keeps makes your brain overactive, which isn't
what you want at night time.


If you have a diary, log what you've
done during the day or how you are feeling. This is a great way to
store memories and have closure at the end of the day. If you have
an overactive mind, write lists down so that you know what you've
got to do the next day. A clear mind is a happy mind.


Reading before bed enriches the
mind. A 2009 study by the University of Sussex found that reading
for just six minutes can reduce stress levels by up to 68%. The
only books we don't suggest are horror themed, as these may keep
you awake and get your mind racing!


Now you've calmed down, you're ready
for sleep and your body is more than happy to. It only takes 72
hours of consistently doing the same thing for it to become a
routine that you stick to naturally. You'll be much more motivated
when you wake up which will lead to a better day ahead.


Do you have your own bedtime
routine? Share it with us on Twitter and Facebook using #MySleepSecret