How To Design a Luxurious (Yet Affordable) Night Time Routine For Better Sleep!

Great sleep is a true luxury for both our bodies and our minds. Yet today SO many adults either don’t get the time or simply struggle to achieve the recommended 7-9 hours of rest every night.

A 2022 study in the UK found that 71% of the population regularly sleep for less than 7 hours! With this shocking statistic, it is no surprise that stress and anxiety levels are also rising across the country.

Adequate sleep plays a crucial role in regulating the body’s stress response system. When you’re sleep-deprived, your body may produce higher levels of stress hormones like cortisol, which promotes feelings of stress and anxiety.

See: *Proven* Stress-Management Strategies to live a happier life

During the busier stages of my life, I realised just how important it is. Like many, I had a busy mind which often meant I would put off the inconvenience of sleep to complete everything on my ‘to-do list’. Then of course, once this was all ticked off, I still had to worry about my tasks for tomorrow!

It’s an endless cycle that I thought would make me more efficient yet it actually did the opposite! (Are the internal alarm bells ringing yet?)

Now I’ve become more disciplined with my work-sleep balance, my mindset of pure dread when it comes to sleep has switched to excitement. I’ve learned the value of caring for myself and allowing my body and mind to unwind from the day.

Now sleep (and a proper night time routine) is the highlight of my day since it’s time for ME. As a result, I’m a lot more productive when working, I have the energy to exercise, and -most importantly- I’m HAPPIER.

Therefore this post aims to help you design your own night time routine to help you sleep better so that sleep becomes a luxury again for you too!

Your bedroom should be a relaxing space and work environment. Therefore try to keep this room a ‘no-go zone’ for all work-related or admin tasks.

To enhance the sense of coziness in your bedroom, try implementing a few of the following suggestions:

• Invest in high-quality bedding, including soft sheets, plush pillows, and a comfortable mattress.
• Use blackout curtains or sleep masks to block out any light that may disrupt your sleep.
• Consider adding calming elements to your bedroom decor, such as soothing colors, gentle lighting, and relaxing scents like lavender.

Aromothatherpay is the use of essential oils for therapeutic benefit. Essential oils with relaxing properties, such as lavender, chamomile, or sandalwood, are excellent for creating a soothing bedtime atmosphere. Use a diffuser to release the oils into your bedroom or add a few drops to a warm bath before sleep.

I discovered recently that taupe is considered a luxurious colour that promotes a sense of balance and relaxation.

Therefore, if you’re considering decorating your bedroom in the future, maybe try to include taupe in your colour palette!

Never in a million years would I deprive myself (or anyone else) of the joy of coffee. However, I must admit that once I started limiting my caffeine consumption to strictly before 1 pm, I noticed a considerable improvement in my ability to fall asleep.

Try to set a limit on the amount of caffeine and also the time you can consume it.

Eating heavy meals (particularly those that are spicy or fatty) can also cause discomfort at night, delaying your sleep.

Therefore try eating your final meal earlier and opt for a light, nutritious snack if you’re hungry before bed, such as a small piece of fruit or a handful of nuts!

A routine means consistency! When our sleep cycle is all over the place, it’s hard for our bodies to know when we should be falling asleep.

To regulate your body’s internal clock and promote better sleep quality, aim to go to bed and wake up at the same time every day (including weekends!).

Now for the fun part! Creating your own luxurious night time routine.

This is time for you, not for others. Choose a time when you’ll switch off from the external world.

I’d recommend avoiding screens (phones, tablets, computers) at least an hour before bedtime, as the blue light emitted can interfere with your body’s natural sleep-wake cycle.

I’d recommend choosing an activity that is specific to relaxing your body next.

By first allowing your body to relax, your brain will receive signals that it’s time to wind down and be less frantic.

Add at least one of these activities into your routine:

• Simple yet effective skincare routine
• Practice some gentle yoga
• Warm shower (don’t forget to put a few drops of essential oils into the shower to create that calming spa experience)
• Try a luxurious face mask
• Take a warm bath with magnesium salts

Magnesium helps relax muscles, reduce stress, and enhance the production of calming neurotransmitters like GABA, creating an ideal environment for restful sleep. Incorporating a magnesium bath into your nightly routine can signal to your body that it’s time to unwind and prepare for sleep, leading to deeper, more restorative rest.

~A relaxed body promotes a relaxed mind.~

Let’s take this one step further now to delve further into a peaceful experience.

Top tip: use your essential oil diffuser to create a luxurious feeling in your bedroom while doing these activities.

Add at least one of these self-care practices for your mind:

• Meditate/ follow a guided meditation
• Write a gratitude list
• Visualise yourself (with your eyes closed) in a calming environment and immerse yourself in the experience by focusing on what you can hear, feel, see, smell and even taste!
• Deep-breathing techniques

Deep breathing techniques help to calm the mind and body before sleep. One method is the 4-7-8 technique: inhale for a count of 4, hold the breath for a count of 7, and exhale slowly for a count of 8. Repeat this cycle several times.

If you’re new to meditation, I recommend that you try out a meditation app such as Mindfulness Plus+. This app offers a vast library of guided meditations, sleep sounds, and daily life coaching with the mission of helping its users find peace and growth in life. Get your 7-Day FREE Trial here.

The final step in your luxurious night time routine is changing your reality.

This sounds more dramatic than what it actually is. I simply just mean using books and/or sounds to explore a new world different from our own. This helps us disconnect from our daily activities so that our brain is less likely to return to its busy state.

Try one of these activities:

• Read a book (I’d recommend fiction since our main goal is to be in a different reality)
• Listen to an audiobook
• Listen to white noise

Audible is a great audiobook platform that has a vast library of books which you can listen to! I LOVE this for night time since I don’t need to keep a light on in my bedroom unlike when I’m reading a book. You can get a FREE 30-day trial here and try it out for yourself!

This offer includes a free audiobook (2 audiobooks for Prime members)and even if you cancel after the 30 days you can still keep your book!

It’s really a win-win!