Sleep Ritual

Sleep Ritual

Top Tips for Catching Healthier Zzz’s

Sleep deprivation is detrimental to our physical and mental health. Here is how to get the most out of your time in bed.


Bedtime routine is key. When we are born, we don’t know how to sleep, but we learn through cues such as a bath and bottle. As adults, we should continue to use such cues, so our body knows what is coming next. This could be as simple as washing your face and applying moisturiser, but it will help you fall asleep with ease.

15-Minute Rule

If you wake in the night, try to avoid looking at the clock, but if you feel you have been awake longer than fifteen minutes try leaving the bedroom. When we start relating our beds to tossing and turning, we can quickly start to feel stressed. If you can’t sleep, leave the room and read for five to ten minutes going back to bed when you feel sleepy. This stops bed from becoming a battleground.

Ban Blue Light

The blue light from our phone mimics daylight and inhibits the development of sleep hormone melatonin. Don’t confuse your body before bed by being on your phone immediately before switching the lights off. You will probably still fall asleep, but it might be disrupted sleep because you probably haven’t produced the optimal amount of melatonin.

Forget the Day

As the day closes, try and mentally put it to rest, writing down anything concerning you and allowing yourself to worry about the things you spent your day trying to ignore. This is a therapeutic way of telling your brain that you have acknowledged your worries.