We spend a third of our lives asleep and so we might as well make sure that time spent in dreamland is used in the best way possible. With that in mind, we're going to share some positive routines for you to incorporate so your body knows it's time to wind down and you can enjoy a great sleep every night.

Have a set bedtime

Humans have a natural sleep-wake cycle, meaning that your brain will start winding down a few hours before bedtime. By following a set bedtime and wake-up at about the same time everyday, your body will adjust by feeling naturally tired when it's time to sleep.

Get rid of all electronics

As tempting as it is to squeeze in one last look at your phone/device/laptop just before bed, this can disrupt your sleeping pattern. Browsing the internet before sleeping can be too stimulating and the blue light from screens can disrupt your sleep. Make it a routine to put devices away when you get into bed.

Take a warm bath or shower

A warm bath or shower a couple of hours before bed will not only help you relax after a long day, but it helps the body cool down and signals to the brain that it is time to sleep. Plus you'll feel really clean!

Stretch and relax

Incorporate some light stretching, breathing exercises and meditation to help relax your body and mind into sleep. You'll not only loosen up your muscles but your mind will also be at ease as you fall asleep.

Listen to music or read a book

Listening to some relaxing music or reading a book before bed will let your brain know that it's time to wind down for a good night's sleep.

Stay out of bed and your bedroom during the day

This may sound counter-intuitive, but spending time in your bed or bedroom for activities during the day can make it difficult to sleep at night as your brain begins to think that your bedroom is used for many more activities other than sleeping. By staying out of your bedroom until it's time to sleep, you train your brain to link your bed with sleep.

Everyone's sleep routine is different, so try various things and figure out what routines work best for you in order to get the best night's sleep. If you still have issues with poor sleep after following these tips, you can chat to one of our Sonder team members who can refer you for appropriate support. Or who can help you get an appointment with a GP, who can refer you to a sleep specialist to help identify any underlying health conditions that might be getting in the way of your sleep schedule.


If you have any questions or need extra support, we're here to help you anytime in any language. Simply start a chat with us via the home screen of the Sonder app.

Image credit: Bruce Mars on Unsplash

All content is created and published for informational purposes only. It is not intended to be a substitute for professional advice. Always seek the guidance of a qualified health professional.

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