Your Sleep Matters!

5 rituals to help you get a good night’s sleep

5 RITUALS TO HELP YOU GET A GOOD NIGHT'S SLEEP

Nicky P.

Last updated: 24.05.2021 3.5 Min.

Do you have trouble falling asleep? Or do you wake constantly throughout the night? And do you spend your days wondering how you can finally get a good night’s sleep?

Sleep disorders are not uncommon, especially nowadays where stress and anxiety often run high.

But, there are a few simple rituals you can implement before bedtime to help you fall asleep quicker and enhance the quality of your sleep.

Whether it’s cutting back on caffeine, adopting a healthier diet, or eliminating blue light exposure, these simple steps will significantly improve your sleep and help you fall asleep more easily.

how to get a good night's sleep
  • Overview
  • 5 easy rituals
  • A good mattress helps you sleep better

5 easy rituals to adopt before bedtime

These five rituals are easy to adopt and are best implemented right before bedtime. Add these into your bedtime routine, and you’ll soon be drifting off to dreamland and won’t spend any more time worrying about how you can get a good night’s sleep.

1. Avoid caffeine and theine

It’s no surprise that avid coffee drinkers may struggle to fall asleep. Caffeine - and theine, for that matter - have a real impact on your sleep.

After all, most people consume caffeine to get a wake-me-up kick. This substance specifically works to keep your body and mind more alert, and can thus greatly affect your sleep - even if you had your last coffee late afternoon, hours before your bedtime.

Caffeine has a two-pronged effect. On the one hand, it can lead to greater difficulty falling asleep. On the other, it leads to more restless sleep.

Studies show that caffeine can affect your sleep even if it’s consumed 6 hours before going to bed. Thus, we’d recommend that you start eliminating your afternoon or evening coffee to get some better snooze time.

Caffeine Keeps You Up

2. Reading before going to sleep

Books have largely been replaced by laptops, tablets, and smartphones. But they can be a real magic cure for sleep disorders! Reading before bed can really help you fall asleep faster - as long as you’re reading an actual book and not straining your eyes by staring at a device. In fact, reading has multiple health benefits, including:

  • Improved memory
  • Resting your eyes: If you’ve spent your day in front of a screen, they’ll definitely relax more while reading a book.
  • Decreased anxiety: Reading has a calming effect. It allows us to relax, reduces anxiety, and helps you forget about your work and everyday worries.
  • Rest for your body: Reading activates different areas of the brain that allow for full-body relaxation. This will help you fall asleep more easily.

reading can help you fall asleep faster

3. Apps to help you fall asleep

While we would generally advise you to put away your phone at night to help you sleep better, there are a few apps that could actually help you get a better night’s sleep.

Twilight

The problem with most electronic devices is that they emit blue light, which inhibits your production of melatonin, a sleep hormone.

Most phones now do have a function that allows you to decrease the amount of blue light they emit, which certainly helps if you’re on your devices in the evening. If your phone doesn’t have this feature in-built, you can download the Twilight app, a blue light filter.

Sleep Better Runtastic

The Sleep Better Runtastic app analyses your sleeping patterns and tracks your sleep cycle. It’ll tell you how well you sleep, when your best time to fall asleep is, and even what your optimal wake-up time is.

Calm

Calm is a popular meditation app that can help calm you down and rid you of stress and anxiety.

Meditation can be difficult to get into if you’re a newbie but this app is perfect for beginners and will guide you through the whole process. It also features select programmes that you can participate in. You can choose the duration of your meditation session and choose from a variety of guided meditations, including anxiety relief, stress management, deep sleep, and etc.

4. Take a bath before bedtime

Studies show that taking a hot bath or shower an hour and a half before bedtime can help improve the quality of your sleep.

Doing this really helps your body relax after a stressful day, allowing for deeper and more restful sleep.

a hot bath relaxes your body

5. Cooling your room to the right temperature

Your body cools at night to facilitate better sleeping. Ideally, your room should aid this process and the ideal sleeping temperature is between 16°C and 18°C.

While this temperature may be easy to obtain in the spring and autumn months, it can be little more difficult during the hot summer or icy winter months.

While a room that’s too cold won’t directly affect your sleep, it may make it more difficult for you to fall asleep. So it’s important to make sure you stay warm and snug. If it’s too hot, however, your slow-wave sleep or rapid eye movement sleep may be affected, leading to more restless sleep.

Make sure you keep your bedroom at an optimal temperature to help you fall asleep quickly and benefit from more restful recovery.

A good mattress helps you sleep better

Of course, you’re likely to have a miserable night no matter what you do if you’re sleeping on an inferior mattress. That’s why we recommend that the first step to getting a good night’s sleep is to invest in a comfortable, high-quality mattress. We can recommend any of the below.

Nicky P.

My mum calls me "bear" because I like to sleep so much. I never knew that, one day, that would be a very useful skill. Can you tell that I've found my calling? 

Try these

We can highly recommend these best-selling mattresses.

Nectar Memory Foam Mattress
Nectar Nectar memory foam mattress
Nectar Price from £ 356 (£ 549 )

Get 35% off the Nectar mattress, a luxurious memory foam mattress that comes with a 365-day trial period.

Simba Hybrid
Simba Hybrid Simba Hybrid Mattress
Simba Price from £ 425 (£ 609 )

Get 30% off the Simba Hybrid mattress, a high-quality pocket sprung memory foam mattress.

Try these

We can highly recommend these best-selling mattresses.

Nectar Memory Foam Mattress
Nectar Nectar memory foam mattress
Nectar Price from £ 356 (£ 549 )

Get 35% off the Nectar mattress, a luxurious memory foam mattress that comes with a 365-day trial period.

Simba Hybrid
Simba Hybrid Simba Hybrid Mattress
Simba Price from £ 425 (£ 609 )

Get 30% off the Simba Hybrid mattress, a high-quality pocket sprung memory foam mattress.

Current discounts:
You may also be interested in:

We have an affiliate relationship with some manufacturers, where we receive a commission on sales if you click over from our site. This does not affect the purchasing price. In contrast: By using our discount codes, you'll get the best deal possible.

Discounts

Looking for the best deal? We track all discounts, vouchers, and coupons so that you will always get the best price through our site. No matter which mattress or product you end up choosing.

Discounts

About

We're a team of sleep enthusiasts and experts. We test hundreds of sleep products - mattresses, pillows, toppers, bed frames, and more! - to provide you with the best reviews. Our mission is to help you make the right choice for your sleep. Read more about us