I am a self-confessed Oura bore. The first thing I say to my boyfriend in the morning is ‘What’s your sleep score?’, before asking the same question to my tracker-wearing colleagues when I get to my desk.
I’m proud of my sleep score – my average is 87. Last night, I got 92. If I wake up and don’t see the little crown on the app, I know something is amiss.
My impeccable sleep score doesn’t happen by accident, though. I have a sleep routine that starts long before bedtime, and while it has many steps, it doesn’t take long and sets me up for a perfect night of slumber almost every night (not every single night, I’m still human and have nights where I toss and turn regardless of my sleep regimen).
I’m well aware of the concept of orthosomnia; the notion that overthinking sleep is what stops someone from drifting off, creating a vicious cycle. Putting too much pressure on bedtime (including with a multi-step sleep routine) can actually make sleep worse, but for me, a routine is essential.
It puts me into sleep mode, signalling to my brain that it’s time for bed. So, without further ado, here’s everything I do and use to preserve my high sleep score – I promise it’s not arduous.
During the day
No coffee after 2pm
I love a daily latte, sometimes so much that I consider a second, but it’s extremely rare that I’ll have a coffee after lunch.
Sleep-supporting electrolytes
I wrote a piece on not everyone needing electrolytes (only if you’re working out a lot, or sweating a lot), but when I do drink them, I always use Wellthy’s Daily Hydration Rest & Restore sachets in Smooth Blueberry flavour, £7 for 13 sachets.
As well as amping up hydration, they include sleep supporters such as magnesium glycinate, L-theanine and lemon balm. Though they’re designed to support restful evenings, I drink these during the day (they’re not a drowse-inducing bedtime drink).
Before bedtime
A consistent bedtime
As long as I’m home of an evening, I try to get into bed before 10:30. I’m not rigid about this – sometimes I have to stay up because I’m addicted to watching The Pitt, or I’m out and about living life, but I’d say most nights I’m in bed by 10:30.
Sleep supplements
An hour before bed, I take my sleep supplements. Right now, I’m relying on Clinique La Prairie’s Balance Rest & Reset supplements, £340 for 120 capsules. Designed to promote deep, restorative sleep, these contain lemon balm, L-tryptophan, which helps produce melatonin and serotonin – can also be found in turkey, passionflower extract, which is meant to soothe anxiety and Ashwagandha extract, which helps the body adapt to stress better.
I know these are cripplingly expensive. For a budget-friendly option, when I was younger, I always took Kalms One-a-Night, £10.50 for 28, and rated them. For a mid-range option, beauty editors I know sing the praises of Diome’s supplements, £60 for 60. I enjoyed taking them because they help you to stay asleep once you nodded off, rather than helping you to fall asleep in the first place.
Magnesium
I started using magnesium spray when I had a running injury (as advised by Nadia the Osteopath, who I frequently book in with at Biome by Corinthia), and I haven’t stopped since. I spray it wherever I might be injured at the time (right now, my hip) as well as on the soles of my feet. I’m using The Nue Co. Magnesium Ease, £45, at the moment and it has a subtle sleep-inducing scent and isn’t too oily. That said, I apply it once I’m sitting on my bed, about to turn it, to avoid slippy footprints everywhere.
Body cream
I like This Works’ Deep Sleep Body Whip, £30 The light blue coloured formula feels calming and the ultra-light texture doesn’t need too much rubbing in at bedtime. It has This Works’ signature Deep Sleep scent too, which is cocooning and comforting.
Once I’m in bed
I checked how many things I do when I’m in bed the other night and felt fairly ridiculous, but this routine doesn’t take more than five minutes, I promise.
One thing to note: I do scroll in bed. I know it’s frowned upon and we’re supposed to keep our phone away from the bed, but it doesn’t seem to impact my sleep (I do have a blue light filter on my screen, though). That said, when I put my phone down for the night, I switch it to sleep mode for zero disturbances.Â
Anyway, my routine once I’m in bed (skincare already done and dusted, that isn’t part of my bedtime ritual because I often do it as soon as I’m home from the gym, way earlier in the evening), includes spraying my bed with pillow spray.
I’m not fussy about which mist. Currently I have This Works Sleep Plus, £26, (I prefer this to the original because it’s designed to keep you asleep, rather than send you off), and Sanctuary Spa’s Wellness Solutions Sleep Mist, £15, which I like because it smells of jasmine, violet and sandalwood, rather than lavender.
Next, a nighttime lip mask. Currently, By Terry’s Baume De Rose Lip Balm, £42. Applying this is one of my key brain messages that it’s time to sleep as I don’t apply it until after I’ve put my phone or book down.
Next, I use Sisley’s Hair Rituel Revitalising Fortifying Super Serum, £178. Again, this doesn’t support sleep, but it does need to be applied at night, so it makes up part of the soothing signals for bedtime.
Then, I apply a Kloris Sleep Time Patch, £16 for 12. There’s debate about how much you can absorb through the skin, but I really rate these clear stickers for a long, undisturbed sleep. They include hops, valerian, passionflower and hemp. I stick it on my wrist and find that Oura says my sleep is much deeper than the nights I don’t wear one of these.
Once I’m in bed, I wear Loop earplugs, £44.95, as I’m a light sleeper, and an eye mask (ask, as long as it’s black) to block out the light.
So there we have it, my 13-step bedtime ritual, which actually adds very little time to my routine, but makes all the difference.
The expert take
As well as all the lotions and potions I use pre-sleep, there’s also simply advice that can help if you struggle to drift off, as shared by insomnia expert Kathryn Pinkham, who joined HELLO! for a live Q&A on sleep.
Kathryn explained: “Focusing on calming the nervous system and reducing pressure around sleep can make such a difference. A few things that tend to help are:
- Keeping a consistent, earlier wake-up time
- Avoiding going to bed too early
- Getting natural daylight exposure in the morning
- Reducing stress and mental load during the day
- Avoiding clock-watching during the night
- Getting out of bed briefly if you feel wide awake and frustrated
Read all of Kathryn’s expert guidance.
Read the full article here
