I’ve refined my nighttime routine over the years to ensure I get quality sleep and keep stress at bay. Here’s a breakdown of what works for me—so you too can enjoy a deeper, more restorative sleep while prioritising self-care.
1. Prioritise Quality Sleep for Optimal Recovery
Why It Matters
Good quality sleep is the cornerstone of recovery—it supports memory consolidation, hormone regulation, and overall mental clarity.
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How I Optimise It
- Consistent Bedtime & Meal Timing: I aim for 7–9 hours of sleep each night by sticking to a regular schedule. I finish dinner by 7pm if I’m sleeping at 10pm, ensuring a minimum three-hour gap for proper digestion.
- Wind-Down Ritual: About 60 minutes before bed, I switch off screens and engage in calming activities to signal that it’s time to relax.
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2. Create a Restful Sleep Environment
Why It Matters
A serene, well-prepared environment sets the stage for deep, uninterrupted sleep.
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How I Optimise It
- Cool, Dark, and Quiet: I keep my bedroom cool, use blackout curtains to signal it’s time to sleep.
- Soothing Lighting: In the evening, I switch to candlelight or dimmed red/orange bulbs to reduce harsh blue light exposure.
- Tech-Free Zone: I leave all devices in another room, ensuring my sleep space remains solely for rest. Turn all wifi and Bluetooth transmitters off to reduce EMF waves which harm sleep.
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3. Establish a Pre-Sleep Wind-Down Routine
Why It Matters
A dedicated wind-down routine helps transition your mind and body into relaxation, making it easier to fall asleep while also practising self-care.
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How I Optimise It
- Reading & Self-Reflection: I spend at least 30 minutes reading a calming book with candlelight and journalling to process the day’s thoughts and reduce mental clutter.
- Calming Beverage: I enjoy a cup of herbal tea infused with Balance Reishi Elixir , which helps me unwind and supports overall wellness.
- Gentle Relaxation: Light stretching or deep breathing exercises help me further ease into sleep.
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