Summer is here. And with summer comes longer days, brighter nights, and – if you’re anything like us here at eve hq – the need for a different approach to our bedtime routine.
Now, bedtime routines is generally something we associate with little ones. Bath time, teeth, a bedtime story, lights out, and then sleep. And for adults, the recommended sleep hygiene routine doesn’t actually differ that much. But it’s still just as important.
A good (and regular) bedtime routine signals to your body that it’s time to start winding down. And whatever age you may be, the key to a good night’s sleep is consistency where your bedtime routine is concerned.
So, whether you’re trying to impose a summer bedtime routine on your children or are getting your own sleep schedule back on track, remember why you’re doing it. Everyone benefits from a consistently good night’s sleep.
While bedtime routines will differ slightly from one person to the next, we have found that there are a few key steps. Work them into your bedtime routine and a peaceful slumber will be your reward. Eventually. Read on to learn more.
first, why do we need a bedtime routine?
Bedtime routines are forced on us from an early age. And while, as a kid, we fight against them every step of the way with pleas of “just five more minutes” they actually do serve a purpose.
A bedtime routine helps you to wind down from the day and prepare your mind and body for sleep. And that goes for adults and children alike. Those sleeping habits our parents tried to force upon us from a very early age were there to prepare us for life as an adult.
But, as an adult we come face to face with an abundance of new challenges that can make falling asleep difficult. A proper bedtime routine will help you:
- Calm your overactive mind and reduce your worries (1)
- Train your mind and body to unwind in preparation for sleep (2)
- Dodge overstimulation which interferes with sleep quality (3)
- Prevent or reduce risk of insomnia and other sleep disorders (4)
Ultimately, the goal of a bedtime routine is to help you fall asleep faster and achieve a better-quality sleep. And the benefits of achieving a great night’s sleep are what we really want in on. Setting a summer bedtime routine and sticking to it should:
- Lead to reduced stress which will in turn improve your mental health (5). Who doesn’t want more time relaxing and less time stressing about every little think that does or could go wrong?
- Improve your sleep quality. And improved sleep quality results in mental clarity, the ability to regulate your emotions properly and that boost of energy you’ve been hoping will hit all summer long (6).
- Achieve better health overall. Things like sticking to a healthy diet and boosting your performance in physical activities can be attributed to getting a good night’s kip (7)!
So, now we know. A summer sleep routine, or a bedtime routine in general, is a really great idea. Ready to dive in? Us too!
summer bedtime routines: the basics
The first thing you need to know about summer bedtime routines is: not everything works for everyone. The first week or so might just be a bit of a trial and error phase while you’re still finding out what works for you. And that’s absolutely fine! But, here are our top tips to achieving that summer sleep you’ve been craving.
summer bedtime routines: setting a schedule
Routines and schedules go hand in hand and the first thing you’ll need to decide on is a time for your bedtime routine to begin. Scheduling your bedtime might feel like a regression to your childhood days, but once you start to feel the benefits, you’ll never look back, so they say.
Now, in order to decide on a time for your bedtime routine to begin, you need to first decide what time you want to be asleep by. Your bedtime routine will then need to begin from half an hour to an hour before you plan on snoring between the sheets (8).
If you like, you can even set an alarm on your phone to remind you that it’s time to start turning everything off (phone included) and preparing yourself for bed.
summer bedtime routines: prepping for tomorrow
One of the best things you can do before going up to bed is getting your home straightened out. Do the washing up, put any toys away, and just generally clear the clutter. Clean your space and your mind and body will thank you for it (9).
Another good thing to remember is that a restless mind is not going to help you achieve a restful night’s sleep. So, while you’re clearing the clutter, take a minute or two to create your to-do list for tomorrow too. Simply writing down everything you need to do the next day will take a weight off your mind which should in turn make it easier to catch those zzzs.
summer bedtime routines: create a dedicated playlist
A calming playlist you can shuffle each night before bed is a great addition to a summer bedtime routine. Pop in your earphones or play it at a low volume as you work your way through your bedtime routine.
Music is a great way to wind down and let go of the worries and stress of today (10) and look towards a fresh start tomorrow. And there are no rules about what to put on your playlist either! As long as the music you choose is calming to you, feel free to embrace your genre of choice in your daily bedtime routine.
summer bedtime routines: enjoy a warm drink
While caffeine is off the menu at bedtime, there is a bounty of alternative warm drinks you could consider adding to your summer bedtime routine. Drinking a warm cup of herbal or decaffeinated tea or coffee, or simply a warm mug of cordial will help to get you in the mood for bedtime. Chamomile tea is one we’ve all heard of as it’s been used for centuries to help treat sleep disorders and insomnia (11). Whatever your personal preference may be, make this night-cap something to look forward to during your bedtime routine year-round.
summer bedtime routines: address your personal hygiene
Personal hygiene is a part of all of our bedtime routines already. The key is to make sure you do it at the same time every night. Structure your personal hygiene regime so that it’s more or less the same every evening. And, doing it in dimmed lighting can really prepare your body for sleep.
So, whether you are lucky enough to have a dimmer switch in your bathroom or you opt for candlelight or even the hall light, using lower level lighting while you shower, brush your teeth, or carry out your skincare regime can have a calming effect (12).
summer bedtime routine: be kind to your mind
Before diving between the sheets, take a moment to be mindful. And mindfulness can be added to your summer bedtime routine in a number of different ways. Whether it’s meditation, saying a prayer, or taking a moment to focus on your breathing, practicing mindfulness helps to quieten our thoughts (13). Which can in turn help sleep to come easier. Even if you find the concept of being mindful alien, it’s worth a try if it means it could help you fall asleep faster, right?
Summer bedtime routine: read a book
A great screen-free activity you can enjoy at bedtime is reading. And you can read whatever you like too. Grab some inspiration on what to read from our blog posts on the best books about sleep and our top 5 ridiculously good reads or go renegade and choose something totally out of the box.
Summer bedtime routine: lights out
When you’re feeling nice and sleepy and your eyes begin to feel heavy, be sure to switch off any lights still glowing away. This will ensure that your sleep space is nice and dark. And then it’s time to welcome those zzzs you’ve been craving.
Final thoughts
These are just some of the different things you could introduce to your new summer bedtime routine. And if you’ve tried everything here and still nothing works, perhaps it’s your sleep surface that’s causing the complaints. Here at eve, we want to be sure everyone is able to get the kip they need to keep on keeping on. So, why not explore our award-winning mattress collection and snag yourself an award-winning snooze.
Sources:
- https://www.bupa.co.uk/newsroom/ourviews/benefits-good-night-sleep
- https://www.everydayhealth.com/sleep/how-put-racing-mind-bed-sleep-now/
- https://highlysensitiverefuge.com/chronic-overstimulation-signs/
- https://www.nhs.uk/conditions/insomnia/
- https://www.sleepscore.com/blog/how-rest-your-way-less-stress/
- https://www.health.harvard.edu/mind-and-mood/sharpen-thinking-skills-with-a-better-nights-sleep
- https://www.healthline.com/nutrition/sleep-and-weight-loss
- https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults
- https://www1.racgp.org.au/newsgp/clinical/what-does-clutter-do-to-your-brain-and-body
- https://www.insider.com/guides/health/mental-health/benefits-of-music
- https://artfultea.com/blogs/wellness/chamomile-tea-benefits
- https://www.sleepfoundation.org/bedroom-environment/light-and-sleep
- https://www.verywellmind.com/the-benefits-of-mindfulness-5205137