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Article: Sleep Hygiene: Create a Wind-Down Routine to Improve Your Quality of Sleep


Sleep Hygiene: Create a Wind-Down Routine to Improve Your Quality of Sleep

mayde tea mug on bed

Having trouble falling asleep or staying asleep throughout the night? It could be due to poor sleep hygiene. In today's fast-paced world, we often forget the importance of good sleep habits. A wind-down routine is essential to get a good night's sleep, and this blog post will guide you on how to create a relaxing pre-bed ritual that works for you.

Set a consistent bedtime

The key to a good night's sleep is consistency. Setting a consistent bedtime every night, even on weekends will help program your body and mind to get sleepy at a particular time each night. The ideal time for most adults is between 10:00 pm to 7:00 am, which gives you a solid eight hours of quality sleep.

Avoid caffeine and alcohol

Caffeine and alcohol may interfere with your sleep quality. Try to avoid consuming them at least three hours before bedtime. Caffeine is a stimulant that can keep you awake, while alcohol may cause sleep disruption and frequent trips to the bathroom. If you enjoy having a treat at night, try swapping a glass of wine with our Chai Latte powder - it is naturally caffeine free too!

Unwind with a relaxation ritual

Creating an unwind ritual can really help the body to acknowledge that it’s time for rest and sleep. Take a warm bath, read a book, practice deep breathing or gentle yoga, or listen to calming music. The goal is to prepare your mind and body for a restorative slumber. We love including a cup of our Serenity tea - a blend crafted to support your  nervous and digestive systems for a restful night's sleep.

Limit screen time before bed

Exposure to electronic screens before bed can disrupt your sleep cycle. The blue light emitted by electronic screens can suppress the production of melatonin, a hormone that regulates sleep. Try to limit screen time at least an hour before bed, or use a blue light filter on your devices.

Create a supportive sleeping environment

Your sleeping environment plays a critical role in your sleep quality. Make sure your bedroom is cool, dark, and quiet. Invest in a comfortable mattress and pillows that provide adequate support. If you can't control outside noise, consider using earplugs or a white noise machine.


Creating a consistent wind-down routine that works for you is an excellent way to improve your sleep hygiene. Remember to set a consistent bedtime, avoid caffeine and alcohol before bed, unwind with a relaxation ritual, limit screen time, and create a supportive sleeping environment. With these tips, you're sure to have a peaceful night's sleep and wake up feeling refreshed and energised. Sweet dreams!


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