You are feeling very sleepy… With the clocks going back at the end of each month, we have a chance for an extra hour in bed, and an extra hour’s sleep is never wasted as far as we’re concerned. Make the most of it with rituals that will help you fall asleep quicker and sleep more restfully.
Avoid bedtime procrastination
Do you keep finding things to do rather than going to bed? Whether it’s faffing around doing jobs or watching another episode on Netflix, bedtime procrastination is a common barrier to good sleep according to the Sleep Foundation. And because our self control is at its weakest at night-time, if you don’t make a concerted effort to combat it, it can cost you valuable sleep time. They advise keeping a regular bedtime, switching off devices for at least half an hour – ideally longer – before bed, and having a set routine that becomes automatic to reduce the impulse to stay up later.
Read a story
Reading in the evening can help you wind down but if it’s close to bedtime it’s best to choose fiction over non fiction as it doesn’t require as much brainpower and tends to be more relaxing. It’s also better to read from a paper book than a device because of the blue light exposure. If you prefer electronic however, go for a Kindle as they emit less blue light than a phone or tablet, or get a blue light filter.
Listen carefully
Play some music, download an app for a guided meditation (try Ten Percent Happier), listen to a bedtime story (Audible has night-time stories), or some soothing podcasts, sound baths or ASMR (ASMR – Autonomous Sensory Meridian Response – refers to the tingling feeling you might experience when listening to certain sounds like folding towels or nails tapping, pouring water and whispering. It’s very subjective – some people find it really relaxing while others find it irritating or feel nothing at all). The right music can also help you wind down – try to choose something with a slower tempo (experts say around 60-80 BPM is ideal for relaxation and sleep as it corresponds with your resting heart rate) and go for low volume on speakers rather than earbuds or headphones. Spotify and YouTube both have playlists with tracks of 60-80 BPM.
Have a cuddle
Human contact will trigger the release of oxytocin (the hormone that makes you feel connected) and reduce levels of cortisol so that you’ll feel instantly less stressed. Sex has also been shown to boost oestrogen levels in women, which improves sleep quality. If you’re not in the mood, it’s worth bearing in mind that the better you sleep, the higher your sex drive will be, so it’s a win-win situation!
Sign off the day
Before you close your eyes, imagine forgiving yourself completely. The goals you didn’t reach. The mistakes you made. Instead of locking those flaws inside to define and repeat yourself, imagine letting your past float through your present and away like air through a window, freshening a room.
Advice from Matt Haig, author of The Comfort Book (Cannongate Books). This advice is part of our feature The Remains of the Day, from our November issue, in which we look at bedtime rituals. You can read it from page 76.
