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Many of us spend our days moving from one task to the next, pretty constantly on the move. We have family commitments, work, social lives… all while our phones are constantly lighting up with notifications, which can leave us feeling ‘switched on’ long after we’ve climbed into bed.
But we’ve been thinking about this all wrong. Rest doesn’t start when you get into bed. It starts hours beforehand, when you wind down for the evening. That’s because your body doesn’t simply switch from ‘awake’ to ‘asleep’. It needs time to cool down, reduce stimulation and recognise that it’s safe to rest. Creating those conditions before bed can make it much easier to unwind and drift off naturally.
We asked some inspiring wellbeing and sleep experts to share some tips to help the mind and body recognise its time to slow down and help you create your perfect wind-down ritual.
Why we struggle to switch off
Do you lie in bed, tossing and turning but unable to switch off? You’re not the only one. You may think you’re ready to sleep but you haven’t prepared your mind and body to get into that resting state.
Dr Simon Smail, General Practitioner & Occupational Health Physician says: “Sleep hygiene sounds like a wellness phrase, but it is actually very practical medicine. It means creating the right conditions for the brain to recognise that night-time is for sleep: consistency, darkness, coolness, reduced stimulation and a regular wind-down.”
Sonia Rose, founder of Uma Touch and a qualified expert and practitioner specialising in lymphatic drainage massage, sound healing and therapy believes one of the biggest challenges is how quickly we move between environments. “Stepping away for fresh air multiple times throughout the day naturally creates pauses between environments, offers a moment away from stimulation, and allows space for small amounts of social decompression.”
Start with this evening routine
6pm: Create A Transition
One of the most overlooked wellbeing habits is creating space between activities.
Sonia Rose says: “Avoid going straight from work mode into social mode without some form of reset. Create small pauses between plans instead of moving straight from one environment to another.”
You don’t have to make it a complicated routine. It could be as simple as a short walk, changing your clothes or spending a few quiet minutes alone – these can help create a shift between the demands of the day and your (hopefully) restful evening. Your body will then start to recognise the different environments.
7pm: Signal To Your Nervous System That You’re Safe
As we head into the evening, slowly start to get yourself prepared for rest.
Sonia Rose recommends: “Try changing clothes, washing your face, taking a shower, slowing your breathing, or spending a few quiet minutes alone before moving into another setting.”
8pm: Reduce Stimulation
By this point, your brain needs fewer signals that it’s time to stay alert. Between all the different devices, lights and more, we’re constantly overstimulated. Try making a conscious effort to reduce external stimulation in the environment around you.
“Consistency, darkness, coolness, reduced stimulation and a regular wind-down,” says Dr Simon Smail.
Nicole O’Neil, founder of BonWellness adds: “Dimming lights, reducing screen time, using calming scents such as lavender, and keeping bedtime consistent can all help signal to the body that it is time to rest.”
9pm: Create A Bedtime Ritual
By 9pm you might be thinking about getting ready for bed. Maybe not getting into bed yet, but here is the time when you can really start preparing yourself for sleep. Make yourself a cup of calming herbal tea, relax into your evening skincare routine, maybe even journal or read a book.
Jo Woodhurst, Director of Nutrition and Education at Ancient + Brave says: “A lovely evening ritual can act as a real cue to the nervous system that the day is done.”
9.30pm: Breathe
This is the time to pause, to take a moment to focus on your breathing.
“Practice for three to five minutes before sleep, after travel, or after busy social situations to help the body reset more effectively,” Sonia Rose recommends.
Alex da Silva, Breathwork and Wellness Expert recommends the 4-7-8 Breathing Technique
This technique is widely recommended to help the body shift into a relaxed state, ideal for falling asleep.
- Sit or lie down comfortably, with your mouth slightly open.
- Inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth with a soft “whoosh” sound for a count of 8.
- Repeat for 4-8 cycles or until you feel a sense of calm.
Holding the breath briefly after inhaling increases carbon dioxide levels, which can lead to relaxation. The long exhale stimulates the vagus nerve, which helps slow the heart rate and shifts the body into a state conducive to sleep.”
You don’t have to make things complicated – sometimes just a simple evening routine can make all the difference in helping your body to feel ready to sleep and lead to a restful night’s sleep. Over time, these simple habits can help you unwind more easily and enjoy a more restful night’s sleep.
What do you do to help you unwind?
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