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5 Tips To Create A Bedtime Routine For Great Sleep & A Quiet Mind

By BePure

One of our BePure Holistic Health Consultants, Sarah, is especially passionate about the abundance of wellness benefits a good night's sleep provides. She shares her bedtime routine that supports getting the most out of your 8 hours rest.

BePure Holistic Health Consultant, Sarah Vickers

Did you know your bedtime routine plays a role in the quality of your sleep?

Quality sleep is of huge benefit to your wellbeing, for both your body and your mind. Have you ever considered your bedtime routine and wondered whether it's giving you the best nourishment for a great night's sleep and a quiet mind?

I am a huge fan of ensuring I get quality sleep, and all those that know me well, are aware of my "early to bed early to rise" motto.

"Early bird catches the worm."

A saying I remember my parents saying often when I was little. This is a saying that has been well ingrained in me and what a positive lesson it has served.

My bedtime routine can fluctuate a little bit depending on what I have on for the day, however, I have created a solid foundation that I work around to ensure that I get a least 8 hours of undisturbed sleep. It looks a little bit like this… 

Sarah’s Bed-Time Routine

Movement post-work

I aim to move my body after work daily, whether that's a walk or yoga. I find this really valuable after sitting in the clinic for most of the day.

No screen time

We don't have a TV at home which is a bonus for my mind and melatonin levels! In the evenings we try and incorporate creative activities such as painting and board games, which serve as a nice switch-off from work and is a great way to wind down for the evening. Avoiding the blue light from screens supports melatonin levels in preparing for a night of quality sleep.

Create a calming environment

Incense and calming music can often be heard and smelt most evenings too, these are calming for the senses and mind. By now, any tension held from the day has dissipated and my serotonin levels are dropping and melatonin is easing in.


I’m in bed by 9.30pm and I allow 20 minutes for meditation before going to sleep. Meditation allows me to let go of the day, thoughts, attachments and expectations. Implementing a meditation practise–allowing time to just be–is something I have found to be powerful.  It didn't come naturally either – trust me! But with persistence and commitment, I found it got easier, and more impactful. Making time and understanding the power this has on my mind and sleep were things I have learned to incorporate into my life.

Lights out by 10pm

With the lights out by 10pm, sleep drifts on in. I wake at 6am and softly welcome cortisol in to get me going for the day. I start my days feeling rested and ready to take on the day with love!

Despite how much our lifestyles can vary, I believe we can all add in little things to our nighttime routines that can improve the quality of our sleep, and wellbeing of our minds.

Trust that you can take care of yourself, find balance and go easy on yourself.


Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns it is important to discuss these with a BePure Holistic Health Consultant or relevant health professional.

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