Relaxation
Sleep easy with this pre-bedtime routine
For many of us, getting a good quality night’s sleep – and enough of it – can be tricky. We’re often consumed with the stresses and strains of everyday life and find it hard to prioritise sleep over other things. But sleep is really important. We perform better on a good night’s sleep and are more likely to be in a better headspace. But how do you get a good night’s sleep?
We’re often reminded of what we shouldn’t be doing if we want to sleep. Things like: don’t take electronic devices to bed and don’t drink alcohol or caffeine too late in the evening (to name a few). But rather than focusing on the ‘don’ts’, here we look at the ‘dos’. Take a look at the infographic below to find out what you can do to get a good night's sleep.
Click to open a PDF version of Six steps to a sound night's sleep infographic (0.2MB)
Six steps to a sound night's sleep
These steps will help optimise your sleeping environment and provide you with some techniques to relax your body and mind so you can drift off with ease.
1. Think about how much sleep you need
Aiming to get seven to nine hours sleep each night is about the right amount. Work out when you need to be up in the morning, and therefore what time you should go to bed. Go to bed and wake up at the same time each day (including weekends and free days) to get into a good routine.
2. Dim the lights
Unnatural light in the evening interferes with your body’s ‘sleep hormone’ called melatonin. Reduce the effect lights have on your sleep by dimming all of them in the room at least two hours before you go to bed. This includes phones, tablets and laptops.
3. Set aside time to relax
Stress can affect sleep. Relax before bed to help you to wind down and put aside any stresses from your day. You could try a warm bath or some light reading.
4. Get your sleeping environment just right
Make sure your room is the right temperature for you and control any noise where you can. An eye mask and ear plugs can be a good investment.
5. Make sleep mindful
Get into bed and lie on your back, if this is comfortable for you. Rest your hands on your tummy and take a deep breath in. Feel your tummy rise as you inhale. Breathe in and out for four counts. Repeat 10 times.
6. Actively relax your body
Starting with the muscles in your toes, tense and then relax them. Work your way up your body, tensing and relaxing different muscle groups one after the other until you reach your forehead. Embrace all the tension in your muscles and then the relaxation the release brings to your body.
Are you interested in learning more about your health? Discover more about our range of health assessments.
Health information
At Bupa we produce a wealth of free health information for you and your family. We believe that trustworthy information is essential in helping you make better decisions about your health and care.
Our latest blog posts
Legal disclaimer
This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals. Photos are only for illustrative purposes and do not reflect every presentation of a condition.
The information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Bupa is not responsible for the content or availability of these third party websites. We do not accept advertising on this page.
For more details on how we produce our content and its sources, visit the 'About our health information' section.
^We may record or monitor our calls
