A quality bedtime routine is a non negotiable for a good nights sleep - and where so many of us fall down. Instead of having a wind down routine, we are glued to our screens, watching TV and late night snacking - all of which cause chaos for your sleep. It’s completely understandable though - there is so much misinformation around about what is important in the evening and not - and can be overwhelming to decipher sense from senselessness. Hence, on behalf of Meo Body, and as Australia’s leading sleep expert, it’s my pleasure to bring you my Signature Bedtime Routine - a process which has improved sleep for 100% of my private clients in less than 7 days. Whether your challenge is falling asleep, staying asleep or waking refreshed, this routine will help you - so you can rest easy, once and for all.
Step 1: Wear blue light blocking glasses for 2 hours before bed
A 2016 study found wearing 100% blue light blocking glasses for 2 hours before bed can reduce night time wakings by 66% - which is the main problem I hear people experiencing. As blue light suppresses melatonin, our primary sleep hormone, if we are exposed in the 2 hours before bed, our brains don’t receive the signals that it’s time to head to bed. And know that even if you are away from devices, unfortunately, it’s not enough - ceiling lights and TVs also emit blue light, which will otherwise compromise your sleep. My recommended blue light glasses are in my sleep kit.
Step 2: Use lavender on pulse points two hours before bed
Lavender can calm the nervous system, helping us feel more relaxed, as noted by a 2013 research paper. This is ideal for those with anxiety, as your nervous system is often overactive, which accentuates a racy mind and restlessness. Feel free to spray it around the room too - Meo Body’s Sleep magnesium spray contains the scent, and is perfect for this purpose.
Step 3: Disconnect from tech one hour before bed
A 2012 study showed using a phone in the last hour before bed increases your likelihood of taking over an hour to fall asleep by 48% - partially because of the blue light, and partially because it stimulates the brain - not ideal what you want at bedtime. Make it easy by charging your phone in another room.
Step 4: Take a shower one hour before bed
This can improve sleep quality and help you fall asleep faster, highlighted by a 2019 systematic review. This is because emerging from a warm shower to a cooler bathroom helps produce melatonin - our core body temperature dropping by 1 degree acts as a catalyst.
Step 5: Use magnesium 60 minutes before bed
Magnesium is our primary muscle relaxant - which is why it helps us feel tired, and fall asleep easier. Using a magnesium spray like Meo Body’s Sleep is a great option for those who don’t want to consume liquids around bedtime, who have gut problems, or who like the feel of a pre-bed massage.
The Sleep Magnesium Spray is absolutely divine - the blend of lavender and roman chamomile instantly calms my mind and encourages me to take a moment for myself. Then there is my favourite sleep supportive mineral—magnesium - essential for deep relaxation before bedtime. If you’re looking for deeper, richer sleep; this is a simple, easy and effective way to get there.
Step 6: Read a book for 20 minutes
A 2009 study found reading can reduce stress by 68%, with the effects starting in just 6 minutes. Further, it is a device free activity to replace late night phone usage! Remember that a printed book, not a kindle, is the way to go; and if you want a recommendation, get mine: Bear, Lion, Wolf. In 8 languages, you can read in your native tongue - even if it’s not english.
Step 7: Wear an eye mask to sleep
A 2016 study showed dim light exposure during sleep can increase night time wakings, and reduce sleep depth. Hence - for deep, unbroken and rejuvenating sleep, an eye mask is key.