The perfect bedtime routine with Nytol *Win*

Sleep is something that I really struggle with, or more so the lack of sleep! I survive on 3-4 hours sleep a night, less on a bad night, and as a result I am perpetually tired! Infact, I don’t remember the last time I woke having had a good nights sleep, and with four children to run around after, it’s really not ideal.

Recent research from Nytol, the UK’s favourite sleep aid brand, shows that 50% of adults aren’t getting enough sleep at night, and 1 in 4 say they would be happier if they had more sleep, so it seems I am not alone in this struggle.

The sleep study reveals that nearly half of us admit that we have no bedtime routine at all, too pre-occupied with emails, texts and social media on our phones or electrical devices. It’s no wonder that 61% of people say they have no energy the next day after a bad nights sleep, 51% admit to feeling grumpy and 45% say they can’t concentrate. It goes to show that a lack of sleep really does have a huge impact on our physical and mental health.

For that reason Nytol has teamed up with a leading sleep expert to create the countdown to a perfect nights sleep.

Six things you should do in the 30 minutes before bed

30 minutes – Prepare for sleep by completing any final tests for the day. Write down your worries and your to do list for tomorrow and that’s it.

25 minutes – Reduce your exposure to blue light which is known to suppress the release of melatonin. Put down your phone, laptop or tablet and avoid any light level above a normal lightbulb.

20 minutes – Brush your teeth and remove your make up well in advance of getting into bed.

15 minutes – Take a hot shower. Not only is this relaxing but it also helps us to cool down ready for a good nights sleep.

10 minutes – Conclude any activities you need to do before getting into bed, such as visiting the bathroom.

5 minutes – Bed means sleep and at the end of the 30 minutes it is time for bed.

It might sound simple but give it a try for five days and it should make a huge difference! Plus one lucky winner can win a bundle of goodies to aid them in their quest for a good nights sleep!

We are giving away a Lifebee Wake Up Light alarm clock, eye mask, Nytol ant-snoring throat spray and Nytol Herbal Simply Sleep One-a-Night. I love the Lifebee Wake up Light alarm clock which gently prepares your body to wake up, inspired by natural sunrise. It’s far better to wake up that way than with a harsh alarm sounding!

To be in with a chance of winning this bundle, enter via the link below. One winner will be chosen at random and notified via email at close of competition on 29th April. Good Luck!

a Rafflecopter giveaway

** This is a collaborative post **



  1. iain maciver
    April 3, 2018 / 8:31 pm

    with great difficulty most times not at all

  2. April 3, 2018 / 8:41 pm

    With difficulty as usually don’t go to bed until about 4 AM

  3. Angela Treadway
    April 3, 2018 / 8:56 pm

    i listen to sleep music x

  4. Rachel Craig
    April 3, 2018 / 9:05 pm

    Tends to take me some time to get over to sleep at night.

  5. john prendergast
    April 3, 2018 / 9:20 pm

    I just try to have a regular bedtime routine

  6. Lyn Geddes
    April 3, 2018 / 9:25 pm

    I go through the alphabet and name 3 Man Utd players for each letter

  7. Solange
    April 3, 2018 / 10:58 pm

    A hot bath with lavender and then a warm drink.

  8. Niki Marie Wardle
    April 3, 2018 / 11:02 pm

    Fantastic prize! I tend to fall into bed exhausted, sleep 8 hours and wake up exhausted! I could sleep 15 hours a day no problem, which would be great if I actually felt any benefit from it!

  9. Laura Lee
    April 4, 2018 / 6:26 am

    I am get lucky as I am one of these people who’s head hits the pillow and I’m asleep. My husband however is lucky if he gets 2 hours solid a night so would love to win this for him

  10. janine atkin
    April 4, 2018 / 7:00 am

    i drink a cup of camemile and read for a while

  11. Margaret Gallagher
    April 4, 2018 / 7:59 am

    Routine bath read lights out – thats the theory!

  12. Nicola Marshall
    April 4, 2018 / 12:00 pm

    I am terrible at going to sleep, it takes me ages some night. I do try reading.

  13. Rachael Sexey
    April 4, 2018 / 12:46 pm

    I do yoga for bedtime and meditation

  14. Tracy Nixon
    April 4, 2018 / 1:16 pm

    By taking Nytol! If I don’t then I struggle to get off to sleep!

  15. Katy Malkin
    April 4, 2018 / 1:31 pm

    Camomile tea, meditation and valerian

  16. Fiona King
    April 4, 2018 / 1:34 pm

    With difficulty but I use black-out blinds and have a Camomile tea before bed

  17. Karina Henderson
    April 4, 2018 / 1:41 pm

    ive been so tired lately im collapsing but my problem is staying asleep. Fab prize so have my fingers crossed

  18. Ren taylor
    April 4, 2018 / 1:48 pm

    I don’t sleep very well and have been using Nytol 1 a night for 10 years but only once or twice a week to help me get a really good nights sleep…..thanks for another great competition!

  19. Emma
    April 4, 2018 / 1:49 pm

    I usually don’t sleep much, maybe about 2-3 hours

  20. Jennifer Toal
    April 4, 2018 / 1:52 pm

    I have to be warm especially my feet hot water bottle

  21. Elizabeth Smith
    April 4, 2018 / 1:55 pm

    I’m on medication which has a side sffect of sedation, for which I’m truly grateful

  22. MM
    April 4, 2018 / 2:01 pm

    A little reading, and then off i nod! Staying asleep is the problem…

  23. Kim Webster-Marsh
    April 4, 2018 / 2:03 pm

    I have to use the white noise from my fan

  24. Mirjana
    April 4, 2018 / 2:15 pm

    I try to sleep at least 7h, but at times of stress I don’t get more then 3-4h ….

  25. amy bondoc
    April 4, 2018 / 3:23 pm

    i find having a cup of lavender tea really helps

  26. Karen R
    April 4, 2018 / 3:30 pm

    I don’t really have a routine, I just go to bed when I’m exhausted!

  27. Fay
    April 4, 2018 / 3:39 pm

    By making my fiance sleep on the sofa!

  28. Sheena Batey
    April 4, 2018 / 4:18 pm

    I have a dilute brandy

  29. Lorna Ledger
    April 4, 2018 / 4:28 pm

    I like to have a shower at night, it helps me to relax and not worry so much about the morning

  30. ElizM
    April 4, 2018 / 4:36 pm

    I’m very good at sleeping but sadly I don’t get enough time in my bed! Definitely best to avoid screens leading up to bedtime – adults too, not just kids – and not to dwell on the to do list. I’m a big fan of the American mystic Neville Goddard and his practise of revising (ie reimagining the events of the day as you would like them to have gone) before dropping off to sleep is a great way of dealing with any worries or irritations at the end of the day.

  31. Hayley Colburn
    April 4, 2018 / 5:02 pm

    I struggle if i’m honest, I do like to get into a nicely made bed with a scented candle though, it helps me relax, plus I need my wind down time before I go up (usually about a couple of hours after the kids have gone to bed at least)

  32. Stacey Carnell
    April 4, 2018 / 5:27 pm

    Not easily with a 2 year old and a husband who has restless legs! 🙁

  33. Karen Barrett
    April 4, 2018 / 6:19 pm

    I try not to use my laptop/iphone/ipad at least an hour before bedtime

  34. Jo Richards
    April 4, 2018 / 6:35 pm

    I always fall asleep listening to the TV and on my own as nothing better than a kingsize bed to myself

  35. Lisa Parker
    April 4, 2018 / 7:00 pm

    I tend to have difficulties dropping off to sleep so sometimes I listen to music which usally works.

  36. Stephanie Coals
    April 4, 2018 / 7:59 pm

    I try to have a regular routine and have a wind down period of at least half an hour without screens before trying to sleep.

  37. Jayne Townson
    April 4, 2018 / 8:13 pm

    I like to meditate for twenty minutes to help me relax and get a good nights sleep.

  38. Sharon Catterall
    April 4, 2018 / 8:45 pm

    I really struggle to fall asleep,no matter how tired iam i find that when i get to bed all the stresses of the day always seem to pop in my head to drive me mad,then i struggle to fall asleep and when i do im often awake up to 6 times a night visiting the loo.i very rarely get a full night sleep

  39. Johannah Carroll
    April 4, 2018 / 9:06 pm

    Pure exhaustion usually does it for me 😉 x

  40. Shaun Tutt
    April 4, 2018 / 10:39 pm

    No looking at phones before bedtime

  41. Rebecca Sutton
    April 4, 2018 / 10:43 pm

    I wait till i am exhausted then lie in bed till i drop off.

  42. Alica
    April 5, 2018 / 12:11 am

    With very great difficulty! I would love to try this out!

  43. Kelly Hirst
    April 5, 2018 / 8:58 am

    It usually takes a hot bubbly bath and at least an hours reading a book to help me drift off

  44. laura banks
    April 5, 2018 / 9:59 am

    with great difficulty i usually fall asleep with the tv on

  45. Angela Fitzjohn
    April 5, 2018 / 2:28 pm

    Very difficultly, it us just as hard for me getting off to sleep as it is staying asleep, I’m lucky if I get 5 hours.

  46. Angela Fitzjohn
    April 5, 2018 / 2:29 pm

    I struggle, it is just as hard for me getting off to sleep as it is staying asleep, I’m lucky if I get 5 hours.

  47. April 5, 2018 / 3:22 pm

    Listen to podcasts on my phone – soon drop off

  48. Laura Jeffs
    April 5, 2018 / 3:49 pm

    It’s really hard for me to get to sleep! I’ve struggled ever since I was a child, so I can be classed like an insomniac I guess

  49. clair downham
    April 5, 2018 / 5:29 pm

    warm dark quiet room with some lavender on the pillow

  50. Hannah Wallington
    April 5, 2018 / 8:21 pm

    I try to.stick to a routine

  51. Hannah
    April 5, 2018 / 11:12 pm

    My sleep routine starts with a warm bath, then a total body moisturise. Then a book in bed with a peppermint tea. And I use a sleep spray from Avon in my room and pillow, and put sleep balm (also Avon) on my pulse points. If I’m still struggling to drop off, I will take a Nytol.

  52. elvisfan
    April 6, 2018 / 12:41 am

    Thanks. It takes me ages to get to sleep dive my mum passed, do I tend to try and distract myself with a movie

  53. Jen oconnell
    April 6, 2018 / 10:10 am

    I try and wind down by turning off my phone and iPad an hour before bedtime. Also avoiding caffeine!

  54. Jason Tolliss
    April 6, 2018 / 3:26 pm

    Not very well, I tend to wake up every couple of hours

  55. Leila Benhamida
    April 6, 2018 / 3:53 pm

    I have quiet time before bedtime and i enjoy reading to relax

  56. Natalie Gillham
    April 6, 2018 / 5:20 pm

    I have great difficulty sleeping but I find a hot bath followed by a hot milky drink and a good read under cosy bed covers helps.

  57. Jacqui Graham
    April 6, 2018 / 6:46 pm

    I get up and go to bed at the same time each day – routine for me means my body seems to respond, However I still have broken nights and insomnia from 2 til 4

  58. Sadiyya Maryam
    April 6, 2018 / 9:08 pm

    Sadly I have insomnia and currently going through a really difficult patch in my marriage so my anxiety keeps me up literally all night.

  59. Hali kinson
    April 7, 2018 / 8:23 am

    Bath to relax. . sometimes wine!

  60. Clare Hubbard
    April 7, 2018 / 5:53 pm

    A nice cup of hot chocolate helps me

  61. Emma hussain
    April 7, 2018 / 8:59 pm

    I like to cosy up under the covers, if the room is stuffy I sprinkle some olbas about as i know it’ll help.
    My problem is staying asleep, I wake up for no reason innthe night and am still awake same time every morning. I have a big family so I guess I’m just used to the lack of decent sleep

    April 8, 2018 / 11:48 am

    Myself i normally read a book then after a chapter i stop reading the book and attempt to fall asleep.

  63. Josie Bicknell
    April 8, 2018 / 11:50 am


  64. katie
    April 8, 2018 / 3:06 pm

    I’m usually ok but if I struggle then I imagine being on a beach in Antigua

  65. April 8, 2018 / 8:25 pm

    Switching everything off and closing the black out curtains. Otherwise I’m just thinking all night long.

  66. Sarah Roberts
    April 8, 2018 / 10:27 pm

    l really struggle to settle down so l tend to have a bath, read for about half an hour then try and just lay down relax and hopefully fall asleep.

  67. Rich Tyler
    April 9, 2018 / 1:05 pm

    I tend to fall asleep on computer & drag myself up to bed half asleep

  68. Gary Topley
    April 9, 2018 / 5:35 pm

    I struggle to sleep at night x

  69. Craig Havery
    April 10, 2018 / 9:57 am

    spray room and bedding with lavender spray works everytime

  70. michelle o'neill
    April 10, 2018 / 12:44 pm

    i dont have any caffine in the evening x

  71. Jules Eley
    April 10, 2018 / 1:59 pm

    I use lavendar room spray!

  72. Kim M
    April 10, 2018 / 2:23 pm

    Find it hard to get to sleep, trying Bedtime Tea at the moment x

  73. Adrian Knox
    April 10, 2018 / 8:47 pm

    Sometimes I find really difficult, I get restless legs or my mind starts to race

  74. Abigail Cullen
    April 11, 2018 / 1:52 pm

    It’s quite hard as I work a shift pattern, so I do not get that much sleep, not consistent.

  75. Maria Blythin
    April 11, 2018 / 3:08 pm

    i dont sleep much as i have insomnia maybe i need to try the nytol x

  76. Chris S
    April 12, 2018 / 7:48 pm

    I don’t have my trouble going off to sleep but I struggle to stay asleep. I normally wake at about 3 am and struggle to go back. I have tried everything but do find that breathing exercises help. I only manage between 4-5 hrs a night and feel shattered all the time.

  77. ZARA
    April 13, 2018 / 11:09 pm

    I try to read a book or be naughty and go on the phone which is bad but addictive but also when I am very tired, I will just fall down and sleep which is great! 🙂

  78. Danielle Cresswell
    April 14, 2018 / 10:22 pm

    Usually a warm drink and read on my iPad for a while x

  79. Hayley Atkins
    April 15, 2018 / 3:22 pm

    I don’t ususlly have a problem getting to sleep…it is STAYING asleep that I struggle with. I only sleep for about 4 hours maximum and then I am wide awake again.

  80. Claire Elizabeth Noke
    April 15, 2018 / 8:08 pm

    with great difficulty most nights … i find a few glasses of wine help me on my way to the land of nod on occasions ! ha ha x

  81. Ruth Harwood
    April 16, 2018 / 7:42 am

    I spend about half hour reading by lamplight to rid myself of the stresses of the day xx

  82. Emma Davenport
    April 16, 2018 / 5:13 pm

    I’m fine on a night irs when I’m on night shift I struggle to sleep through day

  83. Hazel Rea
    April 16, 2018 / 6:55 pm

    Bedroom really dark and I listen to classical music.

  84. Annabel Greaves
    April 18, 2018 / 1:44 pm

    I like to relax with a good book

  85. Simone Griffin
    April 20, 2018 / 7:18 pm

    I have to try and ‘chill out’ before I can sleep but that’s normally quite difficult for me to switch off x

  86. hannah wood
    April 20, 2018 / 10:07 pm

    I like to have a nice bath in Lush Twilight.

  87. Kerryn Johnson
    April 22, 2018 / 4:42 pm

    Hot milky chocolate drink before bed

    April 22, 2018 / 5:42 pm

    reading in bed helps me x

  89. Carole Nott
    April 22, 2018 / 8:15 pm

    I listen to the radio or watch tv for a while to get sleepy

  90. Cassandra D
    April 23, 2018 / 12:53 am

    I go to sleep with classical music.

  91. kimberley ryan
    April 23, 2018 / 11:18 am

    I read a book and stay off electronics

  92. debbie davies
    April 23, 2018 / 12:26 pm

    I dont usually get a full night sleep these days thats why i would love to win this wonderful prize. I do find that not going to bed on a full stomach helps though.

  93. Jules page
    April 24, 2018 / 8:06 pm

    I try and switch off.

    April 25, 2018 / 7:54 pm

    I use mindfulness to help me fall asleep

  95. Lynn Neal
    April 25, 2018 / 8:33 pm

    I like to soak in a lavender bubble bath before bed to help me sleep!

  96. Amanda Baggott
    April 26, 2018 / 10:40 am

    I find a good book and some lavender pillow spray always helps me nod off

  97. Rennene Hartland
    April 26, 2018 / 1:16 pm

    Lavender pillow spray and a warm drink

  98. jenny reynolds
    April 26, 2018 / 5:00 pm

    a mug of hot chocolate and a good book xx

  99. Alice
    April 26, 2018 / 6:38 pm

    I sleep pretty well on most nights. There is the odd night where I do however have a little trouble getting to sleep.

  100. Susan B
    April 27, 2018 / 12:58 am

    I turn down the lights soon after dinner and switch them off completely about an hour before bed. Sometimes it helps. Pillow sprays are also helpful sometimes.

  101. Christina
    April 27, 2018 / 1:29 am

    I rarely do, here I am at 2.30am lol Fresh Bedding usually helps though.

  102. astrid c
    April 27, 2018 / 8:25 am

    i struggle most nights x

  103. carol boffey
    April 27, 2018 / 9:28 am

    A glass of hot milk

  104. Paula Phillips
    April 27, 2018 / 9:32 am

    With difficulty, it takes me about 2 hours to get to sleep and I toss and turn a lot.

  105. Kristyn Harris
    April 27, 2018 / 1:13 pm

    I read a book until I can’t keep my eyes open any longer

  106. sheri Darby
    April 27, 2018 / 6:47 pm

    I lie awake until I sleep

  107. Diana
    April 27, 2018 / 8:49 pm

    Pillow spray

    April 27, 2018 / 10:00 pm

    I don’t, usually takes a couple of hours awake then wham, then its time to get up, I’ve tried counting sheep

  109. Ashley Phillips
    April 28, 2018 / 12:19 am

    With great difficulty, I usually end up sitting up watching tv until I can feel myself getting tired then take myself off to bed somewhere between 2 and 4

  110. Carly Belsey
    April 28, 2018 / 4:47 am

    I get to sleep instantly really but it’s the waking up all through the night I can’t cope with! Great giveaway.

  111. paula cheadle
    April 28, 2018 / 6:15 am

    I’m on several medications which has a side effect of sleep, so most of the time I go to sleep, my problem is staying asleep

  112. jamie banks
    April 28, 2018 / 7:13 am

    hot bath , read a book and then go to bed x

  113. Emily Smith
    April 28, 2018 / 8:50 am

    I use a sleep app to help me and when that doesn’t work, I use nytol!

  114. Victoria Prince
    April 28, 2018 / 10:37 am

    I listen to a familiar audio book (often childhood favourites like Winnie The Pooh!)

  115. Laura Pritchard
    April 28, 2018 / 11:29 am

    A hot both & a good book!

  116. Marrian
    April 28, 2018 / 12:15 pm

    I listen to Friends on an iPod.

  117. Liam Fitzpatrick
    April 28, 2018 / 12:33 pm

    I set my alarm for 7:40, cuddle up next to my girlfriend and pass out immediately

  118. donna l jones
    April 28, 2018 / 1:16 pm

    listening to the radio

  119. jo liddement
    April 28, 2018 / 3:16 pm

    I read a book and have a small cup of chamomile tea before bed and drop off easily but then wake up constantly throughout the night.

  120. Libby Noack
    April 28, 2018 / 4:59 pm

    With a fan on and completely dark

  121. Sandra Jo Siddall
    April 28, 2018 / 5:14 pm

    Most nights I have no sleep but when I do I feel amazing!nI usually have a relaxing bath then a big mug of hot chocolate before bed and I don’t watch tv in bed because I think that just keeps me awake longer.

  122. Tee simpson
    April 28, 2018 / 8:08 pm

    I have yo have the tv on to fall asleep

  123. Jeanette Leighton
    April 28, 2018 / 8:43 pm

    I just stay up until late then pass out kind of ?

  124. Samantha Atherton
    April 28, 2018 / 9:50 pm

    I find reading a book helps me wind down and go to sleep

  125. April 29, 2018 / 8:44 am

    So, I have to have my room really dark and ive started using lavender oil

  126. Lauren Old
    April 29, 2018 / 8:57 am

    I usually read a book and then do breathing exercises

  127. Carla Carthy
    April 29, 2018 / 9:08 am

    I do some relaxing bed time meditation really helps me 🙂

  128. Tammy Neal
    April 29, 2018 / 10:16 am

    With great difficulty but try listening to music x

  129. Stacey Kavanah
    April 29, 2018 / 11:36 am

    i read before bedtime to help me sleep

  130. Gemma Holland
    April 29, 2018 / 11:52 am

    A warm milk drink before bed helps me sleep

  131. Gillian McClelland
    April 29, 2018 / 12:06 pm

    I struggle getting to sleep most nights and wake up at different times

  132. Allan Fullarton
    April 29, 2018 / 12:13 pm

    I go for a run before bed.

  133. Julie Edwards
    April 29, 2018 / 12:55 pm

    I try to read in bed xx

  134. sharon stanley
    April 29, 2018 / 12:55 pm

    Unfortunately with medication due to the fact pain keeps me awake every night. My fiance also struggles to sleep but no idea why so I would love to win for him.Thank you for the chance.

  135. Linda Ford
    April 29, 2018 / 2:34 pm

    I try to read to help me sleep at bedtime xx

  136. Pauline Burroughs
    April 29, 2018 / 3:17 pm

    I use a blackout blind to make sure that the room in completely dark

  137. Pam Francis Gregory
    April 29, 2018 / 4:02 pm

    Lights off, head hits pillow, gone…..

  138. Emma Davison
    April 29, 2018 / 4:26 pm

    Bath, blackout curtains, and as much quiet as possible.

  139. laura stewart
    April 29, 2018 / 5:08 pm

    nice hot bath before bed x

  140. Michelle Clark
    April 29, 2018 / 5:18 pm

    Would love this for my best friend who doesn’t sleep very well

  141. katie smith
    April 29, 2018 / 5:40 pm

    I make sure I have everything organised for the morning and that helps with my anxiety. I also like to read a book and use a pillow spray.

  142. Karen Hughes
    April 29, 2018 / 6:02 pm

    I started relax from about 8pm and spray essential oils on my pillow to fall asleep

  143. gemma raines
    April 29, 2018 / 6:16 pm

    I have a hot drinks ban rule four hours before bed and if I do have a hot drink its a milky one and a bit of a routine going on – it all helps

  144. Kim Neville
    April 29, 2018 / 6:29 pm

    I go to sleep straight away but my daughter finds it hard to fall asleep and has tried a few things now

  145. Ruth Wollerton
    April 29, 2018 / 8:14 pm

    I spray lavender on my pillow to relax me naturally.

  146. Thomas Perry
    April 29, 2018 / 8:17 pm

    I listen to music by Enya. It is so calm and relaxing it helps me drift off peacfully

  147. Danielle Graves
    April 29, 2018 / 8:23 pm

    With great difficulty! I’m usually to the point of exhaustion that I fall asleep I’d love a calmer more gentle sleep routine

  148. Kate Davies
    April 29, 2018 / 9:09 pm

    Some nights I’m asleep as soon as my head hits the pillow, others I have to read for a bit or listen to an audio book to switch my mind off.

  149. Michelle Wild
    April 29, 2018 / 10:22 pm

    I read, it helps me unwind.

  150. Georgie Wright
    April 29, 2018 / 10:44 pm

    Not very well, so I could use some help!

  151. Natalie Crossan
    April 30, 2018 / 2:07 am

    With great difficulty, I usually have to literally be at passing out stage to relax and actually sleep

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