A good night’s rest begins long before you get into bed.
Creating a sleep routine means establishing a series of habits that you repeat every night to help prepare your body and mind for rest.
Why is having a routine important?
Our bodies follow patterns. Keeping relatively consistent schedules can help maintain the synchronisation of our circadian rhythm.
The key is not to create a perfect routine, but to find one you can maintain.
A simple 30-minute routine
You do not need to spend hours preparing for sleep.
You can try something as simple as:
30 minutes before bed: dim the lights and finish your tasks for the day.
20 minutes before bed: put your phone and other devices aside if you can.
15 minutes before bed: enjoy a quiet activity, such as reading.
10 minutes before bed: prepare your bedroom and adjust the temperature and lighting.
Bedtime: go to bed at approximately the same time every night.
The importance of light
Lighting plays a particularly important role in our relationship with the day–night cycle.
At night, softer lighting can help create a relaxing atmosphere. In the morning, gradually increasing light exposure can make the transition to wakefulness easier.
Turn your routine into a habit
The first few days may require some effort. Over time, repeating the same steps can make your routine feel more automatic.
Do not try to change everything at once. Choose two habits and start with those.
Create an environment that encourages rest
Your bedroom should be a place associated with rest.
Pleasant lighting, a quiet environment and a comfortable temperature can help create better conditions for sleep.
Onara can become part of this routine thanks to its relaxing sounds, adjustable lighting and sleep timer.
Make your evening routine a moment to switch off.
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