There’s nothing the body likes more than consistency. Our bodies like to settle into consistent cycles, waking up at approximately the same time, and going to sleep at the same time.

The problem for many of us, is that we work against these cycles. We stay up too late watching Netflix, lie in too late to recover on weekends, and generally struggle to keep any kind of consistency.

This means our bodies start to fail to produce the right chemicals and hormones at the right time – which is one of the reasons why you can feel exhausted all day, only to get into bed and feel wide awake, and unable to sleep.

Once you understand how important the body’s natural rhythms is, you can begin to work with it, rather than against it.

To get good sleep at night, it’s important to prepare in the right way. This is especially valuable if you find it difficult to drop off at night.

How to create an evening routine that will help you fall asleep

One of the best ways to help your body is to create a simple evening routine.

Put a little time aside, which is dedicated to winding down in the right way. No excuses – set an alarm for an hour before the time you want to go to bed, and dedicate this time to slowing the pace.

Turn your phone onto airplane mode, turn off your screens, and spend some time doing an activity that you find soothing and enjoyable.

Reading a novel is great for example, but avoid non-fiction, which can be too mentally stimulating.

It might be taking a bath, doing some drawing, enjoying some yoga or even doing a jigsaw. Discover what you find to be relaxing and calming – an activity which doesn’t take too much effort or brainpower.

Spend this time winding down, and relaxing. Put on some music that you enjoy, and let the music help you to relax and unwind, as you signal to your body that you’re preparing for rest.

It might take a few days of doing this, but you’ll quickly begin to see the difference, when your head hits the pillow.

Sleep will come far more easily if you prepare for it, and avoid stimulating your mind and body in the hours before bed.

By sticking to the same time and routine each day, you can also help to create the consistency that the body’s internal clock so craves.

So give it a try and let us know how you get on! You can also try our special sleep song, which will help to guide you to sleep once you’ve completed your routine.