When it comes to improving sleep, one of the first things that people turn to is creating a sleep routine.

In theory, this is a really good idea and it’s good to have things you relate to falling asleep. However, it can also end up working in the opposite way and end up being a routine which leads to not sleeping.

Here’s why. If you have a long winddown routine, for example doing yoga, some breathwork, having a bath and a cup of chamomile tea, but then you lie in bed for ages not being able to sleep, then actually your bedtime routine is leading up to the thing you don’t want. This will then develop a negative association with that routine and going to bed.

So, to avoid this, you would be better off doing a shorter routine. For example, cleaning your teeth, washing your face, and putting your pyjamas on. If you relate those things to going to sleep, then that is enough for a bedtime routine.

In short, you don’t need to do anything in particular to help you fall asleep - it just has to be things you enjoy and relate to sleep.

So, if you hate the taste of chamomile tea or like to watch TV before bed then this is ok. For example, I love to read my Kindle in bed for 10/15 minutes before bed and I have done this for so many years I relate this activity to falling asleep. However, if I have a warm bath, I don’t feel relaxed at all and end up staying awake so make sure you are listening to your body and mind, as we are all different.

You don’t need a long winddown routine, you just need to develop a connection between whatever you’re doing and going to sleep, and this will help you improve your sleep.