Our circadian rhythm thrives on routine, so aim to wake up and go to bed at the same time each day, which makes waking up – and falling asleep – easier.
“More research is needed, but anecdotally relaxing oils, such as lavender, also improve sleep and can be a helpful part of a bedtime routine,” says Prof Foster. “A warm bath is also another good part of a ‘sleep preparation’ routine, because it warms the skin, which increases blood flow from the core of the body, which some studies show can reduce the time it takes to fall asleep.”
Lastly, he says, make your bedroom a haven for sleep: “Your bedroom should contain minimum distractions and be quiet, dark and calm, so try not to work in it during the day.”
“I used to be terribly rude about mindfulness in the old days when there was little data on it,” says Prof Foster. “Now I know better and that mindfulness techniques can help with daytime stress, which is a powerful sleep disruptor.”
In 2015, a study published in the journal JAMA Internal Medicine found those who practiced mindfulness before bed slept better, which the researchers believed was due to it calming the nervous system and lessening anxiety, which helped with relaxation before sleep.
“Most people don’t have a sleep problem, they have an anxiety problem, and mindfulness can be whatever behaviour winds you down for bed,” says Prof Foster. “Whether that’s reading, or some breathing exercises. Mindfulness doesn’t have to be a defined practice, nor take a certain amount of time.”
“Mindfulness is being present with our thoughts, which is the opposite of what many us of do before bed, which is to ruminate over the past or catastrophise over the future,” says Guy Meadows, who says mindfulness might include choosing to focus on the feel of your duvet on your feet or on the movement of your breath for a few minutes.
Prof Foster also advises against using electronics before bed but not because of the light: “But rather because of the kind of things you might see that will cause stress,” he says. “For this reason, I’ve stopped catching up on the news on my phone before bed. Even an email from your boss can make one very stressed before bed, so avoid electronics.”
Lastly, leave tricky conversations for daylight: “Many couples only find the time to talk about important stuff when they’re lying in bed at the end of a busy day,” says Prof Foster. “My wife does the family finances, but I won’t let her talk about them in bed because it’s not conducive to falling asleep quickly.”