Sometimes, people have a hard time to fall asleep. Establishing a calming wind-down routine can help to signal to your body and mind that it's time to unwind and prepare for sleep. Some people make the mistake to dive into bed right after being mentally or physically stimulated. This often results in lying awake in bed for a long time and can lead to further frustration. As strong emotions like frustration stimulates your brain and makes you more alert, you are more likely to lie awake. Some people also try to distract themself, which at first sight looks like a good idea. However, most people tend to use their phone or do other activities that keep them stimilated, and again... keep them awake for a longer time than they should.

But what can we do to prepare to go to sleep? Let's go over the things you can do so you have the best chance to fall asleep!

Step 1: Start your wind-down only when you are ready to go to bed

You probably already experienced this in the past. You are in the couch, feeling sleepy and ready to go to bed. You get up and quickly do one or two small things (prepare something for tomorrow morning, quick shower, brushing your teeth,...) and go to bed. But once in bed, you feel alert again and the sleepiness is gone. Even though it can happen that you feel alert, avoiding the small activities before can help to avoid the increasing alertness. So, before you start your winddown, be ready to go to bed. Prepare everything for the morning that you want to have ready before you go to bed, take a shower, change to your nightwear, brush your teeth, etc! Once you have done everything for the evening, you can start your winddown!

Step 2: Create the right winddown and sleep environment

Your wind-down can take place in another room than your bedroom. In fact, it is better to have your wind-down activities in another room and only go to your bedroom when you are ready to go to bed! (We will come back to this in Session 2 so you understand why!) Creating a serene environment is crucial for encouraging relaxation and sleep. Begin by dimming the lights to signal to your body that it's time to wind down. Consider using soft, warm lighting to create a cozy atmosphere. Additionally, ensure that your bedroom is cool, quiet, and comfortable, with clean sheets and supportive pillows to enhance your sleep environment.

Step 3: Disconnect from screens, work and social media

In today's digital age, we're constantly bombarded with screens, from smartphones and tablets to computers and televisions. However, the blue light emitted by these devices can disrupt our natural sleep-wake cycle, making it harder to fall asleep. More importantly, we still stimulate ourself and keep our brain active by interacting with other people and work. Try to disconnect from screens at least an hour before bedtime.

Step 4: The wind-down activity

Try to make some time free for your winddown activity. We advice to take at least 30 minutes before your bedtime for your winddown. Finding the right wind-down activity for yourself is not always easy. In essence, all activities that are relaxing and not very stimulating are good wind-down activities. However, the activity should be something you enjoy too! Consider the time you make free for your wind-down your "quality time" or "me time". Maybe it is a good idea to take a piece of paper and write down some activities that you think the might be a good wind-down. Don't forget it should be calming, so if it increases your heart rate you should probably avoid it. Below are some examples of good wind-down activities you might try out.

• Reading a book (no thrillers or very exciting books)
• Listening to soothing music
• Doing some muscle stretches
• Relaxation exercises
• Groom your pets
• Draw, color or other creative activities
• Soduko or wordpuzzles
• Knit or quilt

Keep in mind, all people are different and it can take some time before you find the right activity for you. Don't stress too much about it though, you have time to experiment and try several things out that might work for you.

Step 5: Make it a routine / ritual

Once you found a good wind-down activity, try to stick with it and make it a bedtime ritual. A consistent bedtime ritual well help to signal to your body that it's time to sleep. By following the same routine each night, you'll train your body to recognize when it's time to wind down and prepare for sleep.

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