The best bedtime routines

Everybody’s sleep needs are slightly unique and they vary with age. However, establishing a bedtime routine can help to improve your sleep quality and quantity. Here are some top tips for optimizing your sleep.

• Create a consistent schedule - go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock and promotes better sleep quality.
• Limit screen time - avoid using electronic devices such as smartphones, tablets or computers at least an hour before bedtime. The blue light emitted by screens can disrupt your body's natural sleep-wake cycle and make it harder to fall asleep.
• Create a relaxing environment - make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Use blackout curtains, earplugs, or white noise machines to block out any distractions that may disrupt your sleep.
• Practice relaxation techniques - incorporate relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or meditation into your bedtime routine to help calm your mind and prepare your body for sleep.
• Limit caffeine and alcohol - avoid consuming caffeine and alcohol in the hours leading up to bedtime, as they can interfere with your ability to fall asleep and stay asleep.
• Avoid heavy meals before bed - avoid eating large or heavy meals close to bedtime, as they can cause discomfort and indigestion, making it harder to sleep peacefully.
• Create a sleep-friendly ritual - develop a pre-sleep ritual that you perform consistently each night to signal to your body that it's time to sleep. This could be as simple as brushing your teeth, washing your face and putting on comfortable pajamas.