How to Create the Perfect Bedtime Routine?

Do you often wake up tired, no matter how long you sleep? You're not alone. Good sleep isn't just about going to bed at a certain time; it's about what you do beforehand. A good bedtime helps your mind and body slow down, letting you fall and stay asleep.

Here in the UK, life gets hectic, and daylight changes a lot depending on the season, so having a routine helps. You don't need strange tricks. The top changes are easy, like dimming lights, avoiding screens, and making a nice sleep place. And if your bed isn't good, it can kill your attempts. If you want a bed that feels nice and holds your body, look at BestBed. They have many choices for all people.

How Much Sleep Do You Need?

Some say everyone needs eight hours, but it's different for all. Most adults in the UK rest well with seven to nine hours, but some need more or less. Hearken to your body. Try sleeping and waking up at the same time for a week, then check how you feel.

Dragging in the mornings? Constantly craving coffee? You might need more rest, or maybe your sleep quality needs help. Try sticking to the same sleep schedule, even on weekends, to train your body clock. And if the sun is waking you up too early, blackout curtains or an eye mask are your friends.

Build a Relaxing Pre-Sleep Routine

Your body loves routine. Doing the same calming things every night tells your brain that it’s time to slow down and prepare for sleep. This could be:

• Sipping on a warm cup of herbal tea (think chamomile or peppermint)

• Writing down any worries or to-do lists in a journal can help clear your mind

• Doing some light stretches or gentle breathing exercises

• Taking a warm bath to ease tired muscles

Try to keep your routine consistent so your body gets the message every night.

What to Do an Hour Before Bed

The hour before bed is when you help your brain go from doing to resting. Slow down, and make a calm space. This helps your body make melatonin, the sleep hormone.

Here are some ways to relax:

• Read a magazine

• Hear soothing music

• Do slow stretches

• Try slow breathing

• All this chills your mind and gets it ready to sleep.

Why Avoid Screens Before Bed

We like checking our phones or watching TV at night, but the blue light tricks our brains so it feels like daytime. This makes it hard to sleep. To sleep well, turn off devices thirty minutes before sleeping.

• If that's hard, here are hacks:

• Use night mode

• Lower light

• Instead of TV, grab a novel or listen to a calming sound

• These things help you fall asleep.

Make a Room That Wants Sleep

Your room needs to be warm, so you need to rest there. If it's too bright, loud, or weird, good sleep will be hard. Use these tips to make your room better to sleep in:

• Keep it cold, around 16 to 18°C

• Use dark curtains to stop light

• Drop noise with earplugs

• Choose a great bed

If you move a lot, your bed can be the problem. Buying a nice bed helps a lot. Check BestBed.co.uk to find a bed you love.

Make a Chill Routine

Your body likes routine. Doing calm things each night says to your brain that it's time to rest. This might include:

• Sipping warm tea

• Writing troubles in a book

• Doing slow stretches

• Taking a warm bath
  

Try to have a set plan.

What to Eat and Drink Before Bed

What we eat at night impacts sleep. What you need to know:

• Skip caffeine after lunch

• Say no to bad foods

• Don't drink alcohol. It helps you relax, but messes sleep.

• If you're hungry, grab oatcakes, a banana, or honey yoghurt.

These things stop discomfort and help you sleep.

Follow the 10-3-2-1-0 Rule for Easier Sleep.

Some follow this plan:

• 10 hours before sleep: No coffee

• 3 hours before sleep: No meals

• 2 hours before sleep: Don't work

• 1 hour before sleep: No screens

• 0: Sleep

It sounds firm, but even doing some can help you

When to Buy a Bed

If you’re waking up with aches or your mattress is more than seven or eight years old, it might be time for a new bed. Your mattress plays a huge role in how well you sleep and how you feel during the day. A good mattress supports your spine and lets your body relax properly.

Finding the best bed can be scary, but BestBed.co.uk  has many beds that people can pay for.