When you purchase through links on our site, we may earn an affiliate commission.Heres how it works.
And I think the most important factor in being able to fall asleep fast is a good nighttime routine.
I experiencenighttime anxietyevery week, like thousands of other people.
Throw in a racing heart rate and a constant stream of worried thoughts and sleep feels like a pipedream.
And they’re particularly useful for sleepers with anxiety, like me.
Humans are creatures of habit, with routine making us feel safe and content.
This allows the brain to function as it should, releasing melatonin and eventually switching off for sleep.
My nighttime routine
After thorough research, I decided to create my own nighttime routine.
For me, I wanted to focus on calming activities as well as practical steps toreduce anxiety at night.
I organize myself and my apartment
My first step is to organize myself.
This means first organizing what Ill need for the next day.
As someone who is admittedly quite scatter brained, this level of organization is already very calming!
Next, I do a brief tidy up of the house and bedroom.
Nothing drastic, but I ensure the kitchen is clean and the living room is tidy.
I put away any clothes in the bedroom, make my bed, and dim the lights.
Sometimes Ill even light an incense stick or seasonal candle.
It is amazing how much a clean, calm environment can help you keep a calm mindset.
I often add an essential oil to the water so the steam has a relaxing fragrance.
There are some great studies thatprove the effectiveness of essential oils for promoting sleep, particularly lavender.
Another benefit of taking a hot shower or bath before bed is changing your core body temperature.
Naturally, before we fall asleep, our core body temperature drops.
This is a key signal to our brain that it is time to rest.
When we move from a hot bathroom to a cooler bedroom, the same happens.
Our body temperature lowers and youll start to feel sleepy.
For me, this means using the toilet, brushing my teeth and moisturising.
Onecommon nighttime routine mistakemany people make is leaving teeth cleaning until theyre about to drop off.
I find that by covering all bases, my anxiety is generally lower.
I read a book
Now, Ive done everything I need to do, I can gently drift off.
Instead of scrolling through social media and becoming overstimulated, I opt toread a book.
Recreational reading has been found toreduce psychological distressas well as calming the body and the mind.
These are the ones that have worked best for me.
Its quick and easy.
Simply think of a random object and visualize it.
Then think of another, entirely unrelated object and visualize that.
Continue doing this with as many random objects as possible.
This confuses your brain until it eventually gives up trying to make sense of your thoughts and triggers sleep.
I use this method almost every night, and it sends me to sleep within 5 minutes.
So its definitely worth trying!
It can include things like your diet, your environment, and your hobbies.
A consistent sleep schedule
Consistency really is key when it comes to bedtimes and wakeup times.
This is because asleep schedulehelps regulate our circadian rhythm.
This is when we naturally feel energetic or sleepy throughout the day.
Dont beat yourself up if you find it difficult to stick to.
I still stay up later at the weekends.
After all, I’m still young!
