A 4-step plan to ensure the best night sleep possible! Strictly screen-free and only relaxation is encouraged...
There are lots of ways to create routines, depending on your schedule and preferences but below I'm sharing what works for me.
Feel free to use it as a guide - the times are just suggestions and you might choose a later or earlier bedtime.
Things I do during the day to help me wind down later on
- Getting sunlight as early as possible in the morning. Morning walks are ideal.
- No caffeine after 3 pm.
- At least 30 minutes of exercise, preferably in the afternoon.
- Blue light-blocking glasses and f.lux if I need to look at screens in the evening.
8 pm - Finish eating + screens off
- Allow your digestive system to relax and avoid spikes in blood sugar by not eating at least 3 hours before bed.
- Start switching off all screens including computers, phones, TVs and other devices (e-ink displays are fine).
- Start disconnecting from the stresses of the day - from work, school, and social pressures. Now is not the time to worry or tackle problems.
9 pm - Chores + preparing the next day
This stage is to get all the "boring" stuff done before you get too sleepy and it becomes a hassle. Plus it's a good feeling to know the following morning will be smooth sailing.
Here is an example of what it looks like to me:
- Clean dishes, wipe surfaces and tidy away clutter - I like to listen to an audiobook or podcast whilst I do these chores.
- Brush and floss teeth.
- Wash face.
- Get into PJs.
- Prepare for tomorrow - check the calendar and make a list if needed.
- Make a list or note of anything bugging me to get it off my chest before bed.
10 pm - Lights down + relax
Once you've done everything you need to do - you can now relax!
Dim the lights and do whatever relaxes you but avoid screens and anything too stimulating. Just calm-promoting activities. Read more ideas here.
Here are a few things I enjoy:
- Candlelight and dimmed lamps.
- Read - I like to catch up on articles on my e-reader (no backlight).
- Stretches.
- A game of solitaire, sodoku or a puzzle.
- A bath.
- Massage feet.
11 pm - Lights off + bed
You should be feeling nice and relaxed. Once you start feeling sleepy, climb into bed and make sure the room is as quiet, dark and cool as possible for the best night's sleep.
That means all lights off, phone off or on silent and blackout blinds or curtains drawn.
If you're new to sleeping in the dark or if you're adjusting to using your smartphone less - this stage can be tricky.
You might still be itching to look at screens. But don't worry - this is temporary, just stick with it. Relax and read, do puzzles, stretch etc. until you feel so sleepy that you can't keep your eyes open. Find some more ideas here.
You'll soon adjust and this will translate into better sleep, feeling more rested and awake in the mornings, more energy, better focus, less stress and many other benefits.
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