If you’re struggling to fall asleep and then stay in the land of nod, we might have found the simple tweaks to your lifestyle and routine that could change all of that
Struggling to drift off at night? You’re far from alone – one in seven Brits reportedly get less than 5 hours of sleep per night. But the answer to better rest might be simple, it could be as easy as changing the time you shower, doing a bit of stretching, or both – and this is backed by science. With just a few tweaks to your routine, you could be sleeping like a baby.
Showering later in the evening might be your best bet. Dr, Bhavini Shah from LloydsPharmacy teamed up with Mira Showers to explain the science behind it.
“As bedtime approaches, the body’s core temperature naturally drops while the skin temperature of the hands and feet rises.” She says “Scientists suggest that warm water immersion supports this natural thermoregulation process, leading to improved sleep.
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She also shared how a warm shower can help to relax your muscles and calm your mind – reducing physical tension and the mental stress which may keep you awake at night.
To get the most out of it, aim for a 10-15 minute warm shower about an hour before bed. But showers aside, there are a few more simple steps which could help and Emily Robertson from Mira Showers shared a go-to bedtime routine that’s worth trying.
Shower at the perfect time
“Shower about 60-90 minutes before you plan to sleep. This gives your body the perfect amount of time to cool down naturally, which signals to your brain that it’s bedtime. Think of it as setting your internal sleep timer.”
Keep the water warm, not boiling
“Aim for warm water around 40°C – that’s like the temperature of a nice cup of tea. When water is too hot, it can actually energise you and make falling asleep harder. But be sure to end with around 30 seconds of cool water. This gentle temperature drop helps kickstart your body’s natural cooling.
Make a sleep signal
“Have your shower at the same time each night as part of your wind-down routine. Your body loves patterns – when you shower consistently before bed, your brain starts to recognise this as a cue that sleep time is approaching, making it easier to drift off when your head hits the pillow.
Gentle stretches
“A few simple stretches can release physical tension. Focus on your neck, shoulders, and back – areas where we tend to hold stress. Just 5 minutes can make a big difference.”
Disconnect to reconnect
“Put away phones, tablets, and laptops at least 30 minutes before bedtime. The blue light from screens tricks your brain into thinking it’s still daytime. Instead, try reading a physical book or magazine under soft lighting.”
While there are many sleep myths, you can be sure this one will transform your sleep making you feel more energised throughout the day.
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