It is widely acknowledged that having a bed time routine will inevitably lead to a better quality sleep. It will likely reduce the time it takes to fall asleep also. So that being said, let’s have a look at what can help build a sleep routine!

Getting up and falling asleep at the same time!

This is key. It will set your circadian rythm or body clock to these times and will result in you getting sleepy at the same time every day. This is always first on the list!

Phones away

Blue light can cause an irritation of hormones and suppress melatonin. Melatonin is the hormone which regulates the sleep wake cycle. 45-60 mins before bed, and blue light blocker glasses will help too!


Reading, in particular fictional books have been said to take your mind off internal stressors and onto something external. A nice wind down before bed. I’d advise 10-30 mins before!

I have also written a sleep stress and recovery guide eBook which I discuss all the researched literature to help optimise all 3, in easy to read bitesized chunks!

Let me know what you guys think!