After a busy day, it can be hard to switch off from all the things still left on our ‘to-do’ list. As soon as our head hits the pillow it’s as if our mind goes into overdrive and starts thinking of all the things we have to do tomorrow. This frustrating bed-time occurrence can be easily rectified, however, with a few simple additions to your nightly bed-time routine. 

Spending some time prepping for sleep may sound like yet another thing to add to your task list, but it can make a huge difference to not only how easily you fall asleep, but also to the quality of sleep. Here are a few of our top tips for putting together the perfect bed-time routine for blissful sleep. 

Prepping for bed
The first step in your bed-time routine should be to start prepping, not just your body, but also your mind. One of our favourite ways to start this process is to get ready for bed. This usually involves:

• Getting into your comfiest PJs
• Taking part in a nourishing skin care routine
• Taking our nightly dose of Potyque CBD oil to get us relaxed and ready to wind down

Having this nightly sleep prep routine isn’t just a way to make us feel in the mood for sleep, it’s also a great psychological trigger to tell our mind that it’s nearly time to switch off. Even something as simple as putting on your PJs sends a signal to your brain to tell it to start relaxing and let go of the day. The more consistent you are with this routine, the stronger that signal becomes and the easier it is to disconnect from the day. 

Winding down 
We’ve already started to tell our brains to power down for the night with our bed-time prep, but if this isn’t quite enough to help you drift off, then spend some time actively winding down. This means spending some time in the hour before you’re due to climb into bed, to do activities that make you feel relaxed. 

Some great pre-bed activities are:

• Reading
• Meditation
• Listening to relaxing music
• Drawing or colouring
• Yoga

The aim of these activities should be to ease any potential pressure in the body that may prevent us from being able to get comfortable at sleep time.

Best bed-time habits 
Over time, we may have developed bed-time habits that are detrimental to our sleep. These habits include things like checking our emails or social media when we’re lying in bed or working right up until it’s time to retire for the night. 

In order to create the very best bed-time routine for blissful sleep, we need to identify these habits and replace them with more positive habits. Here are just a few we’d recommend forming to help with your sleep.

• Leave all technology outside of the bedroom. If you need your phone as an alarm, replace it with an actual alarm clock and leave your phone in another room overnight.
• Avoid watching TV in bed. TV is another stimulus that keeps your brain engaged and ticking over when it should be switching off and winding down.
• Use low lighting in the hour before bed. Switch off any bright lights and use dimmer, smaller lights like lamps or candles. As humans, we are designed to sleep when the sun goes down, if we keep our homes bright it can confuse the mind into thinking it is still daytime, making it harder to sleep.
• Avoid caffeine in the hour before bed. If you like a hot drink in the evening, try and aim for caffeine free herbal teas. 

If you have trouble falling to sleep in the evening, even the smallest changes to your night-time routine can have a big impact. Try and form a familiar rhythm over time and you’ll be sure to start noticing a big improvement in your quality of sleep. 

Have you tried CBD oil to your night-time routine? Check out our full range of oils here and add some plant power to your wellness journey. Our founder Michelle loves to use her Potyque CBD oil as part of her morning and bedtime routines, keeping a bottle next to her toothbrush as a reminder to take her doses morning and night.

For those seeking guidance around trying a new CBD product and interested in learning more about Potyque, you can book a free 30-minute consultation call with Michelle. Simply email us on info@potyque to arrange this consultation.