Our bodies thrive on routine especially when it comes to sleep. A consistent bedtime routine signals to your brain that it’s time to wind down, making it easier to relax and fall asleep. This routine involves following the same set of activities 30–60 minutes before bed in the same order each night.
Build Your Own Evening Routine for Better Sleep
To help you create a routine that works for you, our naturopaths have shared their top recommendations below. These aren’t strict rules but rather simple, effective habits to lay the foundation for restful, rejuvenating sleep.
1. Set a Consistent Bedtime to Regulate Your Sleep-Wake Cycle
Consistency is key. Going to bed at the same time each night helps regulate your internal clock, making it easier to fall asleep naturally and wake up feeling refreshed. The more predictable your bedtime, the smoother your sleep cycle will be, ultimately enhancing the quality of your rest.
2. Minimise Blue Light Exposure Before Bedtime
Limiting screen time before bed is essential for good sleep hygiene. The blue light emitted by electronics can interfere with melatonin production, the hormone responsible for making us feel sleepy. To improve your chances of falling asleep, aim to put your phone, laptop, or television away at least one hour before bed. If using your device is unavoidable, consider activating a red-light filter to reduce melatonin disruption.
3. Enjoy a Light Snack & Relaxing Herbal Tea to Promote Sleep
While large meals close to bedtime can disrupt sleep, a light snack—like yoghurt or fruit—can help keep blood sugar levels stable throughout the night, preventing unwanted wake-ups. Pair this with a warm cup of Sleep tea, such as Native Sleep Tea or Native Relaxation Tea, to naturally ease you into a restful slumber.
Benefits of Jilungin
Jilungin, an Indigenous Australian plant, has been used for centuries for its calming properties. It contains compounds that help relax the nervous system, promoting high-quality sleep without the use of sedatives. Learn more about Jilungin here.
4. Incorporate Relaxation Techniques: Stretching, Deep Breathing, and Progressive Muscle Relaxation
Engage in relaxing activities before bed to calm both your mind and body. Simple techniques such as deep breathing, meditation, or progressive muscle relaxation (PMR) can reduce tension and set the stage for restful sleep. Studies suggest that regular yoga practice not only improves flexibility but also contributes to better sleep. Try gentle stretches or a calming self-massage to release any built-up tension and prevent nighttime cramping.
5. Optimise Your Sleep Environment for Maximum Comfort
Your bedroom should be your sleep sanctuary. Creating the ideal sleep environment can significantly impact your ability to rest.
- Maintain a Cool Temperature: Keep your room temperature between 18–20°C to ensure optimal comfort while you sleep.
- Eliminate Noise and Light: Blackout curtains, eliminating noisy electronics, or using a white noise machine can block out distractions and enhance your sleep quality.
- Keep Your Space Tidy: A clutter-free environment encourages relaxation and reduces stress, allowing your mind to rest more easily.
- Introduce Calming Scents: Essential oils such as lavender, chamomile, and sandalwood can promote relaxation when diffused in your room, helping you unwind and fall asleep faster.
By incorporating these mindful adjustments into your evening routine, you can create a calm, soothing environment that naturally supports restful sleep.
For the best sleep naturally, explore our Sleep Range, featuring specially crafted blends designed to help you unwind, relax, and drift into deep, restorative sleep.
