As the long, warm days of summer provide ample opportunities for outdoor activities and late-night socialising, they can also disrupt our sleep patterns. Establishing a calming evening routine is crucial to signal your body that it’s time to wind down, ensuring you get the restful sleep you need. At Owl + Lark, we understand the importance of a good night’s sleep, and we’re here to help you create a summer evening routine that enhances your sleep quality.

The Importance of a Pre-Sleep Routine

A pre-sleep routine is essential for several reasons:

1. Consistency: It helps maintain a consistent sleep schedule, which is key for regulating your circadian rhythm.
2. Relaxation: Engaging in calming activities before bed reduces stress and anxiety, making it easier to fall asleep.
3. Signal to Your Body: A regular routine signals to your body that it’s time to transition from wakefulness to sleep, promoting faster sleep onset and better sleep quality.
   

Steps to Create a Calming Evening Ritual

Here are some steps to create a soothing evening routine that will prepare your mind and body for a restful night’s sleep:

1. Set a Consistent Bedtime

Choose a bedtime that allows you to get 7-9 hours of sleep each night and stick to it, even on weekends. This consistency helps regulate your internal clock.

2. Wind Down with a Warm Bath or Shower

A warm bath or shower can relax your muscles and lower your core body temperature, which helps signal to your body that it’s time to sleep. Incorporate relaxing scents like lavender or chamomile for an added calming effect.

3. Create a Comfortable Sleep Environment

Ensure your bedroom is a sanctuary for sleep. Use Owl + Lark’s cooling bed sheets and weighted blankets to maintain a comfortable temperature and provide a cosy feel. Dim the lights an hour before bedtime or use soft, warm lighting to create a relaxing ambiance.

4. Engage in Calming Activities

Spend the last hour before bed engaging in calming activities. Reading a book, journaling, or listening to soothing music can help relax your mind. Avoid screens during this time, as the blue light emitted by phones, tablets, and computers can interfere with melatonin production.

5. Practice Mindfulness or Meditation

Incorporate mindfulness or meditation practices into your routine. These techniques can help calm your mind and reduce the stress and anxiety that often hinder sleep. There are many apps available that offer guided meditation sessions designed to promote better sleep.

6. Prepare a Light Snack or Herbal Tea

If you need a pre-sleep snack, choose light, sleep-promoting options like a small banana, a handful of almonds, or a cup of chamomile tea. Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep.

7. Use Sleep Accessories

Consider using sleep accessories like an eye mask to block out light and earplugs to reduce noise. Owl + Lark’s lightweight and comfortable eye mask is perfect for creating a dark and serene sleeping environment, no matter where you are.

To recap

Creating a summer evening routine tailored to your needs can significantly improve your sleep quality. By incorporating consistent, calming activities and utilising sleep-enhancing products like those from Owl + Lark, you’ll be well on your way to enjoying restful and rejuvenating sleep all summer long. Sweet dreams!