Sleep is a vital part of any healthy routine. It’s relaxing, cosy and essential to maintaining optimal physical and mental health. Besides, who doesn’t like a good night’s sleep?

However, getting those dreamy eight hours of sleep is harder for some than others. Between insomnia and busy schedules, our sleep schedule is frequently interrupted. A good sleep routine can improve your work performance and help you achieve more in a day. 

Like regular exercise and a balanced diet, sleep can help us be more productive, energetic, and produce better gym results. An average adult needs seven to eight hours of sleep a night. A good night’s sleep every night can lower your risk of heart disease as rest helps regulate your blood pressure. 

Sleep is also great for mental health, as sleep disorders may be linked to depression. If you think you have a sleep disorder, consider talking to a GP for a professional opinion.

Follow these tips and tricks to achieve the ultimate sleep routine. 

Regulate your sleep schedule

You need a regular sleep routine to achieve the results you want. Decide what time you need to wake up every day to ensure you can get enough sleep. Try to wake up at this time on weekends as well to maintain a routine. Catching up on sleep is counter-productive and can disrupt your routine in the long-term. 

Relax before bed

Give yourself time to wind down before bed. Have a warm bath to achieve the perfect body temperature for rest, read a book, write your to-do list for tomorrow and finish with some guided meditation. 

Stay away from your laptop and phone in this wind-down period. Blue light suppresses the delicious sleep hormone, melatonin, and will make it harder for you to get sleepy. 

Clean your bedroom

Remember, your bed is only for sleep and sex. There is no need to have work and a whole host of clutter in the bedroom. Consider investing in sliding wardrobes to organise your clutter and store it out of sight. Your brain may subconsciously register a cluttered bedroom as a task to complete, resulting in more stress for you!

Avoid caffeine at night

Caffeine can stay in your body for up to six hours. Avoid late afternoon coffee and chocolate and try herbal tea instead. It’s best to stay away from alcohol for at least three hours before bed as well. Although a glass of wine may help you get to sleep faster, it will disrupt your sleep in the long term. 

Keep a sleep diary

If you are struggling to regulate your sleep schedule, try writing down your lifestyle habits, daily activities and food before bed. Identify anything you could change to improve your chances of a better night sleep. For example, consider exercising in the morning instead of at night when you don’t need a post-workout energy rush.