We have been practicing some form of an evening routine for as long back as we can remember. Of course that has adapted and changed as we have navigated through life's various chapters, but there is always wind down time. 

Having a good routine is scientifically proven to be imperative to good physical and mental health. Ever heard the term, body clock? Well there we go, our body's internal system craves routine and structure. 

Having a solid bedtime/evening routine can give us better sleep. It can help calm our nervous system and allow our brains to know that it is time to sleep. 

Here our some of our tips for enhancing sleep and implementing a good routine: 

1. Setting a Consistent Bedtime: Try and go to bed at the same time each night every day, even on weekends.

2. Reduce Screen Time: Reduce exposure to screens at least 30 minutes before bed. This will reduce blue light impact and give your eyes a rest. You will also slow down mental stimulation. 

3. Ditch the Phone: This one may be hard, but leave your phone in another room before you sleep. Two benefits of this; firstly you won't be using it before you go to sleep and secondly you won't immediately reach out for it, first thing in the morning. Just set that alarm on an old school alarm clock or treat yourself to an Alexa. 

4. Relaxation Activities: Engage in calming activities such as meditation, journalling, reading, stretching or having a nice chat with a loved one.

5. Dim the lights: Start dimming the lights an hour before bedtime. This can signal the body that it is nearly time to go to sleep. Maybe have some mood light, or light a few candles to enhance the evening experience. 

6. Warm Shower: We swear by this one. Even if you skip the other elements, this one is our favourite part of the evening routine. Taking a warm bath can help relax your muscles and lower your body temperature afterward, this tells your body that it's nearly sleep time. 

7. White Noise Machine: These are not just for babies, although the term 'slept like a baby' could be down to this. Invest in a white noise machine, these create a consistent sound environment that mask other disruptive noises. They are just so soothing and you can often adjust the sounds to your preference, such as ocean waves, forest sounds etc. 

8. Journal for today and prepare for tomorrow: Write down in a diary what you are grateful for today and write down what you want to achieve tomorrow. This can help you feel gratitude and organisation at the same time. 

9. Herbal Teas: Drinking a herbal tea with sleep enhancing flavours such as Chamomile and Lavender can be so soothing. They can help you switch off and they also contain natural ingredients which have been proven to help with sleep. 

 

You don't need to follow each and every part of the routine everyday, but implementing even 2-3 of above in your evening may significantly help the health of your sleep. That and of course pyjamas from Nidra, which goes without saying .