How to fall asleep more quickly with an evening routine that 'calms the mind and promotes relaxation'
The perfect evening routine can send you to sleep
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A combination of factors can leave you lying awake at night but, luckily, some tips and tricks can make sleep easier to come back.
Creating the right environment and nailing your evening routine will help you drift off at night.
This is according to dietitian Kiara Lipschitz, from Youth & Earth, who spoke exclusively to GB News about how to fall asleep more easily.
She advised: "Falling asleep more quickly often involves creating an environment and habits that promote relaxation."
Creating a relaxing environment and evening routine can make it easier to fall asleep
GETTYThe expert recommended regulating the temperature in your room, creating a dark environment and practising mindful techniques to calm the mind and promote relaxation.
Kiara continued: "A bedroom temperature of around 16°C to 20°C is often considered optimal for sleep.
"A dark environment free from disruptive light can support the body’s natural production of melatonin and blackout curtains or an eye mask can help.
"Practices that calm the mind, such as focusing on deep breathing, can help ease the transition to sleep."
Spending time on focused breathing or even meditating can help to calm the mind, and avoiding overstimulation before bed can also be beneficial.
The expert continued: "An evening routine that supports sleep often involves activities that encourage relaxation and minimise overstimulation.
"Calming habits like dimming the lights, spending time away from screens or engaging in soothing activities such as reading can help signal to the body that it’s time to wind down."
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Going to bed and waking up at the same time - even on weekends - can also make sleep easier to come by in the long run
GETTYEstablishing good habits and practising them every night can help create a routine that signifies to your body that it is time to rest.
Going to bed and waking up at the same time - even on weekends - can also make sleep easier to come by in the long run, the expert continued.
She explained: "Regularity is also important - having a consistent routine and bedtime can reinforce the body’s natural sleep-wake cycle."
The expert also shared why you wake up during the night and tips to "reduce disruptions and get a better rest".
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