We all have our different pre-bed routines. Some of us drop into bed after brushing our teeth and we’re out like a light. Others need a lengthier, more elaborate process that begins a good hour before lights-out. While there’s no right or wrong way to get ready for sleep, we do know that certain behaviours are more conducive to a deeper sleep. Laptop in bed? Not so good for that important REM sleep. Laptop on sofa before a 30-minute read in bed? Great. See? It’s all about the little adjustments.

So, to find out what other tiny tweaks we could make for a better night, we’ve been talking with seven wellness experts. From sleep therapists to sound healers, they’re all obsessed with feeling good and relaxing hard. And their pre-bed routines aren’t at all complicated – proof you don’t have to spend much or invest a lot of time in sleeping better. 

“I say goodnight to my husband”

“Before I go to bed, I play with my two cats (we do cat acrobatics). It makes me laugh and gets me to move and stretch a little too… although they’re the ones running around. It’s my way of letting go of stress from the day. I believe that playfulness plays a role in mental health and sleeping well.

“The last thing before I go to sleep is saying goodnight to my husband. This makes me feel (socially) connected, which, in turn, helps me feel safe. And a safe brain is a sleepy brain.”

Dr Kat Lederle, sleep therapist

“I cover my ears and take three deep breaths”

“I always recommend the following exercise to my clients and do it myself before sleep:

1. Lie down in a relaxed position
2. Cover your ears with your palms
3. Take three deep breaths

“You can add as many breaths as you want to, but I’ll always do at least three. Then, turn off the light and go to sleep. The idea is to let our senses listen to our most innate behaviour (breathing), which we sometimes forget to do properly when life gets in the way. When we hear our own breathing clearly, our heart rate slows down, signalling the body and mind to rest and helping us to fall asleep.”

Ada Ooi, TCM practitioner and founder of 001 Skincare 

“I give my C-section scar a massage”

I’m co-sleeping at the moment with my baby, so bedtimes aren’t what they used to be. I try to make the most of the time I have before joining him, so I spend that by taking off my make-up thoroughly (this has always, and always will be a non-negotiable for me), brushing and flossing my teeth, putting on hand cream and doing some scar massage on my C-section scar. This 10-15 minute routine feels like a little self-care before I go into a broken night’s sleep.

Hollie Grant, founder of The Bump Plan 

“I write down the three things I’m grateful for”

“Sleep is super important for all parts of our bodies, but as an osteopath, I know that there’s evidence behind sleep even helping to reduce back pain, so I take sleep very seriously. The first thing I do is leave my phone downstairs and then have a warm shower.

“Once I’m in bed, I journal to reflect on the day and get all the thoughts out of my head, finishing by writing down the three things I’m grateful for. This helps me feel relaxed and ready for a good night’s sleep.”

Anisha Joshi, award-winning osteopath and co-owner of Osteo Allies

“I lie with my feet up the wall”

“My bedtime routine starts around 8.30pm by switching off from social media and emails. Then, it’s time for a good soak in an Epsom salt and lavender oil bath and a cup of chamomile apple tea with manuka honey. 

“The last thing I do before getting into bed is lie with my legs up against the wall for 10 minutes, taking deep belly breaths. This practice is incredibly powerful for calming down the nervous system and it truly helps me to fall asleep faster. Then, I pop a magnesium supplement and head to bed to watch Masterchef.”

Jessica Sepel, founder of JSHealth Vitamins and clinical nutritionist 

“I listen to sleep affirmations”

“I like to say or listen to my own voice (which I’ve pre-recorded) reciting sleep affirmations with really calming music playing in the background. My personal affirmations include:

• I let go of today
• I release all my tension and I relax
• I find my inner peace
• I’m calm
• Sleep will nourish my mind and my body
• Sleep will make me stronger and happier

“Then, I like to look at or visualise the moon in a beautiful night sky. From a really young age, we’re conditioned to connect the moon with darkness, with nighttime, stillness, quietness and sleep; subconsciously, it’s a really powerful visualization to help with sleep. 

“Finally, I practise box breathing with extended exhales to promote calmness. I always breathe through my nose and bring my focus to my third eye for a sense of clarity and balance. I breathe in for four seconds, hold for four then release slowly for a count of six or seven, and continue the cycle until I drift off into a deep sleep.” 

Camilla Sheeley, yoga teacher, PT, life coach and founder of Glow Wellness Events

“I put crystals under my pillow”

“Sleeping with crystals under my pillow calms my mind and relaxes my body for optimal rest and rejuvenation. Crystals remind us of our deep connection to the earth. Rose quartz is my absolute favourite. Known as ‘the heart stone’, it’s said to heal emotional turmoil and manifest tranquillity while you sleep. I currently also like sleeping with black tourmaline, which eases me quickly into REM sleep.”

Sarah Jones St John, energy healer and founder of Grey Wolfe

Images: Getty