Sleep can be elusive for a lot of people. There can be an obvious cause in most cases though. Before settling down, a lot of people do things that engage or stimulate them. They then assume they can instantly switch off when they go to bed. Trust me, that’s unlikely to happen.

Doing the wrong things before you settle down can easily snowball into a sleepless night. This is where a pre-sleep routine comes in handy. I know it won’t be possible all the time, but I’ve listed some things you could think about. They should help you get great sleep. Your pre-sleep routine could include:

Lowering the lights

Remember serotonin and melatonin. Chemicals that build up while you’re awake to help you feel sleepy at night. Let’s give them a helping hand. Creating a dark and cosy environment should really help you settle down.

Taking a bath

This can help relax the body and mind. It can also help you reach the right temperature. A relaxing bath should also help you remove the chemicals created by stress, like cortisol and adrenaline, and release endorphins.

Listening to relaxing music

Again, this can help you deal with those stress chemicals and release endorphins. You should also start to really relax and unwind. All you need to do is pick the right kind of music, and I’d suggest something without lyrics.

Simple movement

While exercise can be good for us, intense exercise shortly before we settle down is sure to stimulate us. We could try something simple though. Light movement and stretches. Things that naturally help us unwind.

Putting down devices

While it’s tempting to spend time on a phone, tablet or computer before bed, there are two big problems. Firstly, blue light, even with night modes on, can disrupt those natural sleep chemicals. Secondly, so much of the content we consume is attention engineered.

Avoiding anything attention engineered

This is something that has been designed to make you want more. Normally by encouraging a release of dopamine. This could be social media content, online videos, games and episodic TV shows. Anything designed to make you want more.

Meditation and mindfulness

The perfect way to wind down. Set aside some time to be mindful. The practice of meditation should naturally help you prepare for sleep. Just close your eyes and focus on your breath and the present moment. It should help you shut down for the night.

Writing things down

A journal is a great idea. Just get everything out of your mind and onto the page. It can act as a natural way to close down and prepare the mind for sleep. Close the open loops.

Reading

From an actual book or a a device like a Kindle if you can. Try to avoid anything too stimulating or things that will encourage you to keep reading. Find things that help you relax.

Having a close-down ritual

Although this may be more helpful when you actually stop working, it could be part of your pre-sleep routine. You simply do what you need to naturally shift from working to relaxing. Shutting everything down, making sure that to-do lists and email inboxes are where they need to be and turning everything off.

Preparing for the next day

If you get things ready for the next day, you should have a lot less to worry about. Think about clothes, food and equipment. Make it part of your routine to help you avoid stress and nasty surprises. Appreciate the fact that everything is taken care of.

Getting your bedroom ready

Finally, you can think about where you sleep. Is it the right temperature and is it dark enough? Is everything ready so you can just relax into bed and put all of this prep to good use. Get great sleep.

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I hope this helps. We’re all different though, so think carefully about what’s likely to suit you. Make it part of your routine, and your wellbeing toolkit. This post is intended to compliment my section on sleep, Get great sleep. If you haven’t seen it yet, take a look as there’s a lot there to help you.

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