Day 3 Op. Snooze

Improving Your 'Pre-Zzzed-time' Routine

How did you get on with Day 2? No doubt there will be some things to work on in terms of organising your sleep environment to suit your own needs, so don't rush. Chip away at it sprout by sprout as and when you can make some time. For now, thought, it is worth focusing on preparing yourself for a great night's sleep. Read on for today's task and useful information:

You can read the text ahead and/or dive straight in by downloading the audio tip and audio relaxation for use today and tonight - so click on the download and read no further unless you want to dig a bit deeper.

Your Downloads for today:

Your task today:

Start by planning a relaxing pre-zzedtime routine. If you are like so many of us, those few hours just before bed can be as hectic as any working day (getting kids off to sleep, sorting the evening meal, working late, getting organised for the following day and so on).

It really is worth creating a 30-90 minute wind down routine. Now, if that sounds pretty challenging given your current routines, start small - say 20 minutes and build on it. Consider how valuable a pre-bedtime routine is for a child or baby (bath, bottle, story, sleep). It feels secure, comforting and safe. So, apart from the bottle (steer away from alcohol. honestly it is more disruptive than helpful when it comes to sleep quality), devise a routine around the following suggestions:

1. Start reducing your exposure to light and screens. Introduce a no gadget period before bed. Lower the house lights. I've even gone as far as wearing sunglasses an hour or so before bed - don't laugh! I find it works!

2. De-clutter your mind. Days 1 and 2 focused on de-cluttering your sleep zzzone. Why not apply a similar approach to your head? Spend a few moments (not directly before bed necessarily), emptying your head onto paper. Make a list, journal your thoughts and feelings, count your blessings (gratitude list). Whatever you do, it is really useful to reassure your anxious mind that you got it covered - it's all down in paper.

3. Consider building in a naturally relaxing activity such as a bath or warm shower, or some pampering. Indulge yourself in a good book or even an absorbing hobby such as jigsaws, or puzzles. Avoid smart phone apps or games though.