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!
** This is a collaborative post **
with great difficulty most times not at all
With difficulty as usually don’t go to bed until about 4 AM
i listen to sleep music x
Tends to take me some time to get over to sleep at night.
I just try to have a regular bedtime routine
I go through the alphabet and name 3 Man Utd players for each letter
A hot bath with lavender and then a warm drink.
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!
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
i drink a cup of camemile and read for a while
Routine bath read lights out – thats the theory!
I am terrible at going to sleep, it takes me ages some night. I do try reading.
I do yoga for bedtime and meditation
By taking Nytol! If I don’t then I struggle to get off to sleep!
Camomile tea, meditation and valerian
With difficulty but I use black-out blinds and have a Camomile tea before bed
ive been so tired lately im collapsing but my problem is staying asleep. Fab prize so have my fingers crossed
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!
I usually don’t sleep much, maybe about 2-3 hours
I have to be warm especially my feet hot water bottle
I’m on medication which has a side sffect of sedation, for which I’m truly grateful
A little reading, and then off i nod! Staying asleep is the problem…
I have to use the white noise from my fan
I try to sleep at least 7h, but at times of stress I don’t get more then 3-4h ….
i find having a cup of lavender tea really helps
I don’t really have a routine, I just go to bed when I’m exhausted!
By making my fiance sleep on the sofa!
I have a dilute brandy
I like to have a shower at night, it helps me to relax and not worry so much about the morning
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.
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)
Not easily with a 2 year old and a husband who has restless legs! 🙁
I try not to use my laptop/iphone/ipad at least an hour before bedtime
I always fall asleep listening to the TV and on my own as nothing better than a kingsize bed to myself
I tend to have difficulties dropping off to sleep so sometimes I listen to music which usally works.
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.
I like to meditate for twenty minutes to help me relax and get a good nights sleep.
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
Pure exhaustion usually does it for me 😉 x
No looking at phones before bedtime
I wait till i am exhausted then lie in bed till i drop off.
With very great difficulty! I would love to try this out!
It usually takes a hot bubbly bath and at least an hours reading a book to help me drift off
with great difficulty i usually fall asleep with the tv on
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.
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.
Listen to podcasts on my phone – soon drop off
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
warm dark quiet room with some lavender on the pillow
I try to.stick to a routine
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.
Thanks. It takes me ages to get to sleep dive my mum passed, do I tend to try and distract myself with a movie
I try and wind down by turning off my phone and iPad an hour before bedtime. Also avoiding caffeine!
Not very well, I tend to wake up every couple of hours
I have quiet time before bedtime and i enjoy reading to relax
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.
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
Sadly I have insomnia and currently going through a really difficult patch in my marriage so my anxiety keeps me up literally all night.
Bath to relax. . sometimes wine!
A nice cup of hot chocolate helps me
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
Myself i normally read a book then after a chapter i stop reading the book and attempt to fall asleep.
I COUNT BACK FROM 500
I’m usually ok but if I struggle then I imagine being on a beach in Antigua
Switching everything off and closing the black out curtains. Otherwise I’m just thinking all night long.
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.
I tend to fall asleep on computer & drag myself up to bed half asleep
I struggle to sleep at night x
spray room and bedding with lavender spray works everytime
i dont have any caffine in the evening x
I use lavendar room spray!
Find it hard to get to sleep, trying Bedtime Tea at the moment x
Sometimes I find really difficult, I get restless legs or my mind starts to race
It’s quite hard as I work a shift pattern, so I do not get that much sleep, not consistent.
i dont sleep much as i have insomnia maybe i need to try the nytol x
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.
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! 🙂
Usually a warm drink and read on my iPad for a while x
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.
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
I spend about half hour reading by lamplight to rid myself of the stresses of the day xx
I’m fine on a night irs when I’m on night shift I struggle to sleep through day
Bedroom really dark and I listen to classical music.
I like to relax with a good book
I have to try and ‘chill out’ before I can sleep but that’s normally quite difficult for me to switch off x
I like to have a nice bath in Lush Twilight.
Hot milky chocolate drink before bed
reading in bed helps me x
I listen to the radio or watch tv for a while to get sleepy
I go to sleep with classical music.
I read a book and stay off electronics
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.
I try and switch off.
I use mindfulness to help me fall asleep
I like to soak in a lavender bubble bath before bed to help me sleep!
I find a good book and some lavender pillow spray always helps me nod off
Lavender pillow spray and a warm drink
a mug of hot chocolate and a good book xx
I sleep pretty well on most nights. There is the odd night where I do however have a little trouble getting to sleep.
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.
I rarely do, here I am at 2.30am lol Fresh Bedding usually helps though.
i struggle most nights x
A glass of hot milk
With difficulty, it takes me about 2 hours to get to sleep and I toss and turn a lot.
I read a book until I can’t keep my eyes open any longer
I lie awake until I sleep
Pillow spray
I don’t, usually takes a couple of hours awake then wham, then its time to get up, I’ve tried counting sheep
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
I get to sleep instantly really but it’s the waking up all through the night I can’t cope with! Great giveaway.
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
hot bath , read a book and then go to bed x
I use a sleep app to help me and when that doesn’t work, I use nytol!
I listen to a familiar audio book (often childhood favourites like Winnie The Pooh!)
A hot both & a good book!
I listen to Friends on an iPod.
I set my alarm for 7:40, cuddle up next to my girlfriend and pass out immediately
listening to the radio
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.
With a fan on and completely dark
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.
I have yo have the tv on to fall asleep
I just stay up until late then pass out kind of ?
I find reading a book helps me wind down and go to sleep
So, I have to have my room really dark and ive started using lavender oil
I usually read a book and then do breathing exercises
I do some relaxing bed time meditation really helps me 🙂
With great difficulty but try listening to music x
i read before bedtime to help me sleep
A warm milk drink before bed helps me sleep
I struggle getting to sleep most nights and wake up at different times
I go for a run before bed.
I try to read in bed xx
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.
I try to read to help me sleep at bedtime xx
I use a blackout blind to make sure that the room in completely dark
Lights off, head hits pillow, gone…..
Bath, blackout curtains, and as much quiet as possible.
nice hot bath before bed x
Would love this for my best friend who doesn’t sleep very well
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.
I started relax from about 8pm and spray essential oils on my pillow to fall asleep
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
I go to sleep straight away but my daughter finds it hard to fall asleep and has tried a few things now
I spray lavender on my pillow to relax me naturally.
I listen to music by Enya. It is so calm and relaxing it helps me drift off peacfully
With great difficulty! I’m usually to the point of exhaustion that I fall asleep I’d love a calmer more gentle sleep routine
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.
I read, it helps me unwind.
Not very well, so I could use some help!
With great difficulty, I usually have to literally be at passing out stage to relax and actually sleep