This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
Over the past few years, I’ve been working hard to build a consistent evening routine as a way to support my overall health and wellbeing. I’d always been a great sleeper, until I started to suffer from the form of insomnia where you wake up in the middle of the night and struggle to fall back asleep for hours.
I actually didn’t even realise this was insomnia until I researched it while up unable to sleep one night. Each time this would happen, I’d struggle to focus the next day and often need a nap to be able to make it to the end of the day.
I soon began to realise that my insomnia was fuelled by stress and anxiety and my research led me to start looking into creating a bedtime routine for myself to ensure I got enough sleep to boost my energy levels for more productive days.
How I Created An Evening Routine
One of the most important parts of my daily routines is having a consistent bedtime and wake-up time. My aim is to be in bed every evening by 10:30pm the latest, to be asleep by 11pm. My average wake up time is between 7am and 8am; I’m not an early riser!
Before my set bedtime, there are a number of things I like to do as part of a relaxing evening routine. Any calming activity is a simple way to help you wind down at night time.
My Evening Skincare Routine
My evening skincare routine is a great way for me to start winding down before bed. At the start of the year, I made looking after my skin a non-negotiable and that has really paid off. I spend a little time to cleanse, use my Dermatica formula and moisturise.
Taking care of your skin also pays off in other areas of your life; not stressing about breakouts has been a weight lifted off my shoulders to start with.
I also added in a red light mask which I use on a clean face with some serum, before applying my Dermatica treatment or moisturiser. I’ll often make myself a cup of camomile herbal tea and use the face mask for 10-15 minutes while the tea cools.
When I worked with a Womens health nutritionist a couple years ago, she suggested I try to drink two cups of camomile before bed each evening and that habit has really stuck with me.
Chamomile contains an antioxidant called apigenin, which helps calm the brain, promoting sleepiness. It’s like a natural way to help your mind unwind and works really well for me!
It also acts as a mild sedative, relaxing your muscles and calming the nervous system, making it perfect for winding down at the end of busy day to help ensure you get a good night’s sleep.
I do find though that drinking too much, too close to bedtime means I wake up needing the bathroom in the night, and that affects me getting quality sleep. So if it gets too late, I stick to one cup of camomile otherwise I start on my first cup around 8pm.
It’s also at this point in my nighttime routine that I take a magnesium supplement as it is well-known for its benefits when it comes to improving sleep. One of its key roles is promoting relaxation by activating the parasympathetic nervous system, which helps your body wind down and prepare for rest.
Additionally, magnesium helps regulate melatonin, the hormone that controls your sleep-wake cycle. When your melatonin levels are balanced, your body can maintain a healthy rhythm of falling asleep and waking up.
Magnesium is also effective at reducing stress and anxiety. It helps regulate neurotransmitters which promote relaxation and a sense of calm, making it easier to both fall asleep and stay asleep.
In fact, studies suggest that magnesium can improve the quality of your sleep, for a more restful and deep sleep. This is especially beneficial for those who tend to wake up frequently during the night like myself.
In addition to magnesium tablets I also use a magnesium spray especially if I’ve been exercising that day because another benefit of magnesium is its ability to aid recovery and ease muscle soreness. By reducing these symptoms, magnesium allows for a more uninterrupted, peaceful night’s rest.
MORE SLEEP TIPS ON THE BLOG:
Your Perfect Sleeping Environment
When it comes to your bedroom and having the perfect sleep environment, one of the most important things I did was ensuring the bedroom was just for sleeping. Not working, not watching tv, not eating. Those activities are kept solely for the office, living room and dining area.
I did used to have a TV in the bedroom but once it broke, we chose not to replace it as a start to reducing artificial light in the bedroom. My phone is preset to go on ‘do not disturb’ from 8pm every night to 8am the next morning to reduce my screen time on electronic devices (looking at you social media!) and minimise exposure to blue light.
To avoid the negative effects of blue light, it’s recommended to limit screen time about 1-2 hours before bed. You can also use blue light filters on your devices or wear blue light-blocking glasses to minimise exposure. Switching to warmer, dim lighting in the evening can also help your body relax and get ready for sleep.
Simba Hybrid Essential Mattress
Investing in a comfortable mattress and bedding is one of the best ways you can get more restful sleep. Your mattress is literally the foundation of your sleep environment, and it plays a critical role in supporting your body while you rest.
A good mattress should offer the right balance of comfort and support, keeping your spine aligned while relieving pressure points. This is especially important if you experience any back, neck, or joint pain, as an unsupportive mattress can exacerbate these issues.
Having moved recently, we took the opportunity to switch from a double bed to a king sized bed, which meant we needed to get a king sized mattress. Having slept on a Simba bed for the past 6 months, it was the perfect opportunity to test out the Simba Hybrid Essential Mattress.
This mattress sits on the scale at medium-firm which is just perfect for me, but there’s no one-size-fits-all solution. Some people prefer a firm mattress for greater support, while others might find a softer option more comfortable.
Although I’m a slide sleeper, I prefer a firmer mattress and an ergonomic pillow to support my neck. What works for you really is a personal preference though.
One of the best features of this mattress is how it is designed to limit motion transfer. Whilst I’m a permanently tired pigeon that needs at least 8 hours of sleep every night, my partner is a night owl who comes to bed much later. Now I sleep better as I don’t get woken up when he gets into bed. Plus the additional space from sizing up is giving boutique hotel luxury!
Choosing Your Bedding
A good mattress of course also calls for good quality bedding; comfortable sheets, pillows, and duvets can make a big difference in how restful your sleep is. Breathable, natural materials like cotton or linen can help regulate your body temperature, keeping you cool in the summer and warm in the winter.
I started using a weighted blanket a few years ago and now wouldn’t be without it! A weighted blanket can be great for sleep because it provides gentle, even pressure across your body, known as deep pressure stimulation.
This can help promote relaxation by reducing anxiety and increasing serotonin, the “feel-good” hormone, while also boosting melatonin, the hormone responsible for regulating sleep.
The sensation is basically similar to a comforting hug, which helps calm the nervous system, making it easier to fall asleep and stay asleep throughout the night. For many people, using a weighted blanket can create a sense of security and improve overall sleep quality.
The last thing I do as part of my night routine is to use a pillow spray containing essential oils and pop on a sleep story or sleep sounds to help me drift off to sleep…
Whilst creating a solid morning routine is still something I’m working on, I hope this insight into what I think is a simple evening routine I’ve created, can serve as inspiration to build your own evening routine that helps you to get the best sleep.
You can start by putting together a list of different things and evening activities that you’d like to try and see what sticks. Hopefully you’re left with a small set of activities you can do after a long day to jump start your next day!
Have you got any good tips to share for better sleep?!
Elle
