A Guide to Preparing for Sleep:
If you struggle with sleeplessness, trouble concentrating or morning fatigue, it may be time to review your sleep routine. Quality sleep is directly linked not only to the hours you spend in bed, but also to the time you spend before going to bed.
Here are 5 effective steps you can add to your evening routine:
1. Switch Off the Screens
Phones, tablets and computers are an indispensable part of our lives today. But the blue light they emit suppresses the production of melatonin, the body’s natural sleep hormone. When melatonin levels are low, it’s harder to fall asleep and your sleep may be interrupted more often.
📌 Tip: Say goodbye to all screens at least 1 hour before bed. Dim the lights and unwind in a softly lit room.
2. Take a Warm Shower
A warm shower before bed doesn’t just relax your muscles; it also balances your body temperature, sending your brain the signal that “it’s time to sleep”.
📌Did you know? The slight drop in body temperature after a shower naturally helps you feel sleepy.
3. Calm Your Mind
Mental fatigue can be as disruptive as sleeplessness. The stress of the day can keep your mind busy when you finally lie down.
📌 To relax: Meditation, breathing exercises or gentle stretching can prepare both your mind and body for sleep.
4. A Cup of Herbal Tea
Some herbal teas make it easier to drift off. Chamomile, lemon balm and fennel teas in particular can soothe your nervous system and help you fall asleep more easily.
📌 Note: Choose caffeine-free, natural herbal teas and avoid adding sugar or milk.
5. Create the Right Sleep Environment
One of the most important factors in sleep quality is the room you sleep in. A cool, dark and quiet room is ideal for deep sleep.
📌 Checklist:
- Close the curtains fully or use an eye mask.
- Try to keep the room between 18–21°C.
- If there is noise, use earplugs or a white noise machine.
In Summary: Small Steps, Big Impact
These simple but effective steps from our Guide to Preparing for Sleep can help you drift off more easily and wake up feeling fresher. Remember, good sleep isn’t just a need; it’s an investment in your body and mind.
Lyssa Home Recommends
Sleep is the quietest form of caring for yourself…
With a few small steps before bed, you can rest both body and soul and start the day more peacefully.
At Lyssa Home, we don’t just make pillows and duvets — we work to make the time you set aside for yourself at the end of each day more special and meaningful.
Remember: preparing for sleep is the most beautiful gift you can give yourself.
