Bed Time Routine: How to improve your sleep quality

Bed Time Routine: How to improve your sleep quality

If I love a bit of spontaneousness in my life, I think that routines are the best to stay organized, focused and to reduce daily stress. Having a routine also helps keeping a healthy body and mind. One of the most important routines to my mind is my bed time routine. It helps unwind properly, get the sleep I need and get ready for the next day. I haven’t always had this routine, I have created it bit by bit, adding to it over the years. Trying different things until I found what worked the best for me. Again, like every routine this one might not suit you, and I’m not saying you should follow this routine too, but it might suit you and work for you too. Or you might find useful tips that you can add to your own routine.


Having a routine is important for your body and mind. Everything we do sends signals to our body, whether we are aware of it or not. Having an evening/bed time routine helps our body and mind get the signal that this is it, it’s the end of day and it’s time to switch off. By repeating the same rituals each evening your body will get the same signal and will help you unwind. Which will help you fall asleep quicker and have a better quality sleep.

1. TV time

If there is one thing I couldn’t cut out completely it’s watching TV in the evening. I have dance classes nearly every evening, and my mum doesn’t get home before I leave. So the only time I can spend with her (and my dad) is when I get home around 8.30/9pm. While I’m having dinner and relaxing on the sofa for a bit. However, like I said, having a routine helps your body and mind understand what is happening and what you want. So sitting on the sofa to watch some TV every evening, will actually give your body the signal that the day is over, you are ready to go to bed and want to relax.

2. Having a cut-off point

Watching a bit of TV in the evening is perfectly fine. As long as it doesn’t turn into your bedtime story. By this I mean: as long as you don’t watch TV until you go to bed or fall asleep watching TV in bed. Same goes for our phones and computers.

This is why I have a cut-off point. When the clock strikes 10pm (10.30 if it’s a really good film) it’s time to turn the TV off, put the computer away and the phone down. My bedroom is also upstairs, so to make sure I don’t end up scrolling through Twitter in bed until my eyes ache I check that my alarm is set before going upstairs. Once upstairs I don’t allow myself to use my phone anymore. I plug it in, turn it over and don’t look at it until the morning.

Screens are stimulants, and don’t help us get to sleep. It is tempting to watch TV until we are tired, or reading a few tweets in bed until our eyes close on there own. However, this isn’t helping us at all. It is said that we need to stop watching screens at least 30mins before going to bed in order to fall asleep easier and improve the quality of our sleep.

3. Getting ready to sleep

As I said, we should stay away from screens at least 30mins before going to bed. So after switching the TV, computer and phone off it’s time to relax my eyes and mind. What can be better for that than a nice bath or shower? Some say it isn’t the best to have a warm shower/bath before going to bed, but honestly it works so well for me that I couldn’t change this part of my routine. Sometimes I have my bath before dinner though, depending on if I’m washing my hair or if I’m home early.

After my bath I usually take some time to moisturize my face and body, and treat myself to light massage. Just enough to relax my face and leg muscles.

4. Bed time story

The last thing on my list is reading. Unless I am really tired and just fall asleep once my head hits the pillow. I always read a few pages before turning the light off. I feel this also helps me relax and fall asleep easier.


5. Little extras for a better sleep

Sometimes I also like to have a cup of tea after dinner. My go-to teas are teas that helps digestion, anti-stress/relaxing teas or a bed time teas. I don’t really know if it actually helps, but it’s nice!

I have also tried a pillow spray and some relaxing bath soaks. These types of products might not suit everybody, especially the pillow spray. They are usually lavender based, so not everyone might like it. I don’t know if they make a massive difference, but I do like the smell of my pillow spray, so I feel like it helps me relax more while reading my book.


As you can guess, like any other routine, we each need to find our own. The one that suits us best and actually helps us sleep better. However, I couldn’t recommend enough staying away from screens as much as you can before going to bed.

Do you have a bed time routine? What are the things you like doing before going to bed?

See you soon, love



  1. 04/01/2018 / 7:16 pm

    Love this post! I’m like you, I don’t think I could totally cut out TV time in the evenings, but you’re right, it’s like a trigger to my routine. My bedtime routine can be pretty irregular as I have a young toddler so while he has quite a regimented bedtime schedule, mine is much less so! I’ve gotten a lot better at switching my phone off and picking up a book and I’ve found that makes such a difference and I usually fall asleep much more easily too!
    Hels xxx

    • Ola Banana
      04/01/2018 / 8:11 pm

      Having a routine when you have a young toddler, but yes reading a book definitely helps! πŸ™‚ x

    • Ola Banana
      04/01/2018 / 8:11 pm

      Thanks πŸ™‚ you’ll see, it makes so much difference! x

  2. 04/01/2018 / 7:54 pm

    I adore Feather and Down products! My go to is the sleep balm and bath salts, they smell soo gorgeous and relaxing! I am definitely guilty of being on my phone before bed but it’s mostly because I don’t get to see my boyfriend all that much so we’re always talking on there. It’s so important to have a good sleep routine though, you can end up making yourself so ill if you run yourself into the ground!
    Alice Xx

    • Ola Banana
      04/01/2018 / 8:12 pm

      Exactly πŸ™‚ I’ve always wanted to try a balm! Really need to get my hands on one soon πŸ™‚ x

  3. 04/01/2018 / 7:59 pm

    My bed time routine is quite strict nowadays because I have to work six days a week so sleep is crazy important! Great tips the minimal screen time before bed is a big one!

    • Ola Banana
      04/01/2018 / 8:13 pm

      I feel like it’s the most important! Having a bed time routine when you have busy schedule definitely helps! x

  4. Phoebe Rose
    04/01/2018 / 8:13 pm

    Great post! I’m the same, TV is a must in the evening! I really want to start reading to wind down before bed though, seems better than endlessly scrolling on the phone!

    Phoebe x

    • Ola Banana
      04/01/2018 / 8:14 pm

      Oh it definitely makes a difference πŸ™‚ I also think it helps to fill our mind with positive/abstract thoughts vs stress and horrible news ^^ x

  5. 04/01/2018 / 8:45 pm

    My top tip is to make sleep a priority. I know how bad I feel if I don’t get enough sleep so I make sure I get around eight hours every night. I won’t have a TV in the bedroom and I don’t use my phone or laptop in bed. I’m quite disciplined – when it’s time to go to bed, I go. I love my sleep!


    • Ola Banana
      04/02/2018 / 7:53 am

      That’s the way to go πŸ™‚ I wish I was as disciplined, but sometimes other things get in the way or seem more important at the time lol x

  6. 04/01/2018 / 11:17 pm

    This is great. I’ve always had quite bad insomnia and I find settling into a nighttime routine is something I’m always trying but never succeeding at. I really struggle with the no screen time thing and I know it’s something I should try to cut out. I do think reading before bed helps too x


    • Ola Banana
      04/02/2018 / 7:53 am

      Screens are definitely the thing to cut our if you suffer from insomnia :/ x

  7. 04/02/2018 / 4:09 pm

    This is such a great post! Switching my phone for a good book before bed is definitely something I’ve been getting better at. I’ve bookmarked this post too so I can always come back to it, I also have a lavender pillow spray on the way which I’ll feed back if it works!
    Zara xx

    • Ola Banana
      04/02/2018 / 5:39 pm

      Thanks! Would love to read about your pillow spray if it works πŸ™‚ x

  8. 04/02/2018 / 4:09 pm

    I keep trying to cut out screens before bed, but I’m awful at sticking to it πŸ™ˆ. I need to do it though, as it does help me sleep. I love reading before I go to sleep though, so glad to see that on the list! 😊
    Amy x

    • Ola Banana
      04/02/2018 / 5:41 pm

      It can be hard at the beginning, but I feel like the more we do it, the quicker it turns into a reflex πŸ™‚ x

  9. 04/02/2018 / 4:10 pm

    I love to read before bed, definitely helps me drift off. I always use rose water on my face too, will need to try pillow mist though. Great post πŸ™‚ – Stacey x

    • Ola Banana
      04/02/2018 / 5:41 pm

      Love rose water too πŸ™‚ Thanks hun x

  10. Lupe
    04/02/2018 / 4:11 pm

    I’m always on my phone right before bed, so I want to start making a habit of reading 30 minutes before I sleep.

    • Ola Banana
      04/02/2018 / 5:42 pm

      Hope it helps you get to sleep quicker too πŸ™‚ x

  11. 04/02/2018 / 4:12 pm

    I don’t really struggle to sleep but ive been using a lavender sleep spray and it helps me relax so much!

    • Ola Banana
      04/02/2018 / 5:42 pm

      Same, I only use it because I like the smell of it and I feel like it helps me feel relaxed πŸ™‚ x

  12. 04/02/2018 / 4:12 pm

    Some brilliant advice which I try and follow already. Though I admit I’m not always good at following the TV time/ screen rule. Though I am getting better at not checking my phone before bed and even cutting out some scrolling time throughout the day. Though I need to get back into the habit of bedtime reading, I read a lot but it’s mainly for Uni which is properly why I don’t see it as bad if I watch a cheeky couple of episodes of Grey’s Anatomy before bed. Great post!

    • Ola Banana
      04/02/2018 / 5:43 pm

      Haha I feel you! Thanks πŸ™‚ x

    • Ola Banana
      04/02/2018 / 5:44 pm

      It definitely helps πŸ™‚ hope you get to find one that work for you πŸ™‚ x

  13. 04/02/2018 / 4:26 pm

    This is a really great post with so many handy tips and suggestions. I’m the same as you – I find a bit of TV in the evening helps me wind down and relax. Also, reading helps me feel sleepy, I just need to put my phone down at a reasonable time and not spend ages scrolling through Twitter he he! ☺️ xx

    Bexa |

    • Ola Banana
      04/02/2018 / 5:44 pm

      I think it’s the only thing you need to change, and you’ll see, it really does make a difference πŸ™‚ x

  14. 04/02/2018 / 4:28 pm

    Couldn’t agree more with reading especially, always fall asleep whilst mid-reading!
    Love this post it’s been really useful,
    With Love Yossy x

    • Ola Banana
      04/02/2018 / 5:45 pm

      Thanks lovey! x

  15. 04/02/2018 / 4:30 pm

    This is a great post, I loved your tips! I definitely agree with reading, I have to read at least two chapters before I go sleep as I’m satisfied πŸ™‚ xx

    • Ola Banana
      04/02/2018 / 5:46 pm

      I like to ready a couple of chapters too, mostly because I always want to know more before putting my book down haha x

  16. 04/02/2018 / 4:31 pm

    I’m terrible at switching off – both my brain, and coming away from screens in general. I recently started taking sleeping tablets, and my doctors has advised me that if I don’t fall asleep within a certain amount of time, to come back away from bed, do something soothing like reading, before returning to bed and trying to fall asleep, and repeating that until I fall asleep which has helped.. πŸ™Š

    • Ola Banana
      04/02/2018 / 5:46 pm

      I’ve heard of that too πŸ™‚ x

  17. 04/02/2018 / 4:36 pm

    Some really useful tips here. I’ve read a couple of reviews on Feather & Down although I’m yet to try the spray. My downfall is scrolling through Twitter and Instagram late at night (!) but I do love reading a couple of chapters of my book before I turn out the light. I find that very relaxing and as soon as I feel my eyes closing I know it’s done it’s job! Fab post, thank you for some great idea x

    Lisa |

    • Ola Banana
      04/02/2018 / 5:47 pm

      Thanks hun! x

  18. 04/02/2018 / 4:36 pm

    My sleeping routine is either really good or all over the place. I can either cut everything off come an hour before bed, so my skin and read or I’ll be up until god knows when scrolling on some form of social media!
    I’ve always wanted to try some form of pillow spray I’ve just never got round to it – definitely need to look into it! Loved this post! X

    • Ola Banana
      04/02/2018 / 5:48 pm

      You should, they really are nice πŸ™‚ and it might help you too x

  19. Emma
    04/02/2018 / 4:38 pm

    Some great ideas, I always have the tv on when I’m falling asleep. I don’t even look at it, it’s just the background noise seems to settle me. X

    Emma x

    • Ola Banana
      04/02/2018 / 5:48 pm

      I have the same problem while working lol x

  20. Kate durston
    04/02/2018 / 4:41 pm

    I find it so hard to stick to a bedtime routine and I generally get such horrible sleep. I just find it very hard to switch off! Taking my phone away for the evening will be a task but I will be giving it a try. I think your advice to try reading before bed may also help me relax. X x

    • Ola Banana
      04/02/2018 / 5:49 pm

      I’m sure you it will help, might be a little hard at the beginning but your body will thank you in the end πŸ™‚ x

  21. 04/02/2018 / 4:56 pm

    I am honestly the worst person when it comes to bedtime routine. I have insomnia and it comes and goes as it please:/ So usually l just listen to ASMR when it gets super, super bad. I love your bedtime routines and the reading bit was definitely my favourite. It’s always lovely to read what others do. Great post Perrine!

    MJ X

    • Ola Banana
      04/02/2018 / 5:50 pm

      Thanks lovely! x

  22. 04/02/2018 / 7:15 pm

    I wrote a similar post recently about how to sleep better. I think having a routine is so important! I really need to try some pillow spay.

    Katie xx

    • Ola Banana
      04/03/2018 / 8:53 am

      Oh it really is πŸ™‚ Hope you like the spray! x

  23. 04/02/2018 / 7:28 pm

    Ahhh I have an absolutely awful bed time routine. I suffer from insomnia so more often than not my actual going to sleep time is something ridiculous like 3am. I wonder if having a proper routine like this would help me out! definitely something I need to give a try! x

    • Ola Banana
      04/03/2018 / 8:54 am

      It would! Most doctors recommend having a routine when you suffer from insomnia, and staying away from screens even more! πŸ™‚ x

  24. 04/03/2018 / 11:47 am

    I’d love to try some Feather and Down products. I don’t get very good sleep; I wake up about 100 times in the night. Although I don’t find it difficult GETTING to sleep, I always wake up. It’s usually my hips hurting – a problem I’ve had for absolutely ages but sometimes I wake up in absolute agony. Not cool!

    • Ola Banana
      04/03/2018 / 12:13 pm

      Oh no! That sounds awful πŸ™ I hope you can get this sorted soon x

  25. 04/03/2018 / 6:24 pm

    I absolutely love my Feather and Down sleep spray as well as their shower cream – they help me to relax so much before bed!

    • Ola Banana
      04/03/2018 / 7:00 pm

      I need to check out there other products then πŸ˜€ x

  26. 04/03/2018 / 7:13 pm

    Such a lovely post with some great tips. I really need to stop scrolling through my phone when I go to bed, so might try setting my alarm etc before heading upstairs tonight like you suggested… as then I can unwind properly!

    Sophie x

    I also really like your pillows in your photographs!

    • Ola Banana
      04/03/2018 / 7:17 pm

      Thanks hun! I hope you see a difference πŸ™‚ x

  27. 04/03/2018 / 7:24 pm

    Love this post so much!! When I’m in bed, I am literally asleep straight away haha! I don’t have time for TV because I am out! I don’t know about you but my friends take the kick because I like to be in bed by like, 9pm πŸ˜‚

    R x

    • Ola Banana
      04/03/2018 / 7:39 pm

      Haha! I wish I could be in bed by 9 lol it often happens when I have a night off from dance classes haha x

  28. 04/03/2018 / 7:42 pm

    i freaking adore your polka dot cushion! and I swear by feather and dow products to help me sleep x

    • Ola Banana
      04/03/2018 / 7:47 pm

      The cushion is by Primark ^^ x

  29. 04/03/2018 / 11:53 pm

    I actually do better when I watch TV in the evenings. It just takes my mind of my daily activities. I think reading does the same thing. I am finding that as a blogger I really need to shut down the computer and phone by 9pm or I do nothing but think all night. I need to give the spray a try, great ideas!

    • Ola Banana
      04/04/2018 / 8:16 am

      I really think it makes a difference πŸ™‚ sprays are great to feel relaxed x

    • Ola Banana
      04/09/2018 / 1:38 pm

      It’s one of the best πŸ˜€ x

  30. 04/10/2018 / 11:53 pm

    Having a cut-off point is such a good idea. I’m definitely guilty of staying on Youtube or Netflix till like 3AM.

    • Ola Banana
      04/11/2018 / 8:42 am

      I used to be the same lol x

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