Avoid Sleep Medication with An Effective Bedtime Routine

Poor sleep is a big problem for so many people worldwide. According to recent studies, nearly one in three adults struggles with sleep disorders at some point in their lives. The causes can range from stress and anxiety to poor sleep hygiene and inconsistent bedtime routines. To cope with this, many people turn to sleep medications. Does this resonate with you?

Having researched and practiced sleeping techniques with patients for almost 30 years (as well as working on my own sleep issues) I’ve come to realise that there are many practical, highly effective and sustainable strategies that can be adopted, which will help you avoid a trip to the doctor.

And, as any doctor will tell you, sleeping tablets won't work forever anyway. A vital part of my work is to help restore confidence on the part of the 'sufferer' that they can in fact sleep again, without pharmaceutical assistance.

So, in this month’s blog, I am pleased to share with you some of the tried and tested strategies that I have been recommending for years in the hope that it will bring you the deep rest that you deserve. If you’ve read any of my previous blogs on the Oak Tree Mobility Wellbeing page, you may be familiar with my top tips. However, in this article, I will focus on the importance of creating a good bedtime routine in the hours before you get into bed. I will share tools that will help to relax your mind and body and thereby prepare you to slide effortlessly into restorative sleep when you turn your bedside lights out.

Just a note of caution before I share them with you, please don’t come off any medication you’re currently taking. Begin by introducing the techniques and strategies I share, and ensure that you discuss any changes you plan to make with your doctor.

Why A Bedtime Routine Isn’t Just for Kids

While a bedtime routine is often associated with children, adults can benefit just as much. Having a routine before bed helps condition your nervous system to relax and transition smoothly from the activities of the day into sleep. This is essential for regulating the body’s circadian rhythm, the internal clock that tells you when to wake up and when to sleep. Creating a set of calming rituals each evening promotes a sense of security and relaxation, signalling that the day is over and it’s time for rest.

If you tend to get overwhelmed with thoughts of what you need to do the next day, write your to-do list on physical paper before you get into bed. Doing this helps establish feelings of being in control and sends a message to the hunter-gatherer brain that you are safe and can let go of the worries of the day. It’s such a small thing, but can make a big difference if you tend to wake up worrying during the night.

Get Your Timing Right

The timing of your bedtime routine plays a crucial role in improving your sleep. This is what an ideal wind-down routine might look like:

6pm - 7pm: Dinner

Aim to finish your main meal at least 2-3 hours before bed. Eating too close to bedtime can lead to indigestion and disrupt your sleep. Choose a light, nutritious meal that doesn’t overwhelm your digestive system. Ideally, you should aim to make your breakfast and lunch your main meals of the day.

8pm - Final Drink

A warm drink can be soothing and a great way to signal the body that it’s time to wind down. Opt for caffeine-free herbal teas such as chamomile or lavender, which are known for their calming properties. Herbal teas containing herbs such as valerian and passionflower can also help you rest more deeply, and these are widely available in supermarkets and health food shops.

8.30pm - Bath and Unwind

A warm bath or shower can help relax your muscles and prepare your body for rest. Taking time for self-care in the evening also signals to the brain that it's time to begin the winding-down process. Don’t forget to check out our helpful articles on bathroom safety. Adding a cup or two of Epsom Salts and a few drops of lavender essential oil to your bath can really help to relax tired or tense muscles and minds.

While many people swear by a warm bath before bed, there’s evidence suggesting that a cool shower or bath can also promote better sleep. Cooling down your body slightly before sleep can mimic the natural drop in body temperature that occurs during the night. This helps signal to the body that it’s time to rest. Some people love to be warm during the night, while others prefer to be cooler. Experiment to see which works best for you.

9pm - Electronics Off

One of the most important aspects of a bedtime routine is eliminating the blue light emitted from screens. Blue light can interfere with the production of melatonin, the hormone responsible for sleep. Turn off all electronics and avoid screen time for at least one  hour before bed.

10pm - Bed to Read or Meditate

By this time, your body should be ready to rest. Engage in a relaxing activity like reading an uplifting book, journaling, or meditating. These activities calm the mind and prepare you for deep, restorative sleep. Avoid watching or listening to the news before you go to bed.

This is likely to cause you to feel stressed and transfer this into your sleep and dreams. The aim is to go to bed feeling that the world is a good place. Similarly, if you tend to watch TV in the evenings, aim to watch something uplifting or funny, avoid watching TV in bed, and never fall asleep while watching TV. If you are starting to feel sleepy while watching TV it’s time to switch off and go to bed.

An Attitude of Gratitude

There are many well-validated studies that show that feeling optimistic and grateful is good for the mind, body and spirit. It is also particularly effective for helping you to let go of the day and fall asleep too. So, if you're struggling to get to sleep or you've woken during the night, just cast your mind over the day you've had, remembering all the small, positive things that happened and give thanks. Sometimes old-fashioned advice - counting your blessings - really is the best.

Prepare Your Bedroom in the Morning

A peaceful bedroom environment is essential for a good night’s sleep. Start your day by making your bed, which sets a tone of order and cleanliness. In warmer months, draw the curtains to keep the room cool and let fresh air circulate by leaving the window slightly open. This creates an atmosphere that supports restful sleep when night arrives.

Bedtime Routine for Shift Workers

For shift workers, a consistent bedtime routine may be even more important to counteract the disruptive effects of irregular hours. Shift workers should aim to create a wind-down routine that aligns with their unique schedule. For example, if you're working night shifts, try dimming the lights an hour before sleep to simulate nighttime and prepare the body for rest, just as you would if you were going to bed in the evening. Consistency is key, even if your shifts change, aim to stick to your routine as much as possible.

Why Keeping Consistent Is Key

Consistency is critical when it comes to sleep. The body thrives on routine, and irregular sleep patterns can disrupt the circadian rhythm, making it more difficult to fall asleep and wake up naturally. By sticking to a consistent bedtime routine, you can help regulate your sleep-wake cycle, improving the quality of your sleep and reducing the need for sleep medications.

Practice these techniques for at least 21 days for maximum benefit.

None of these strategies are meant to be substitutes for taking medication, but they might help to wean you off sleeping tablets or even stop you needing them in the first place.