I'm a sleep writer who struggles to switch off at night — this simple habit helps me wind down before bed

Bedtime used to be a fight between my physical self and my mind; with a bone tired body at odds with a brain that refused to shut up. The result was lying awake, simultaneously ready to crash out and unable to relax.

The problem was my evening routine. I thought several hours of screen time helped me switch off, but all it did was push work to the back of my brain. In the quiet of my bedroom, those thoughts returned to center stage.

But when pandemic-related lockdowns forced me to add evening walks to my routine, I noticed my brain fall blissfully silent before bed. I'd accidentally started relaxing properly.

It's International Relaxation Day and with an estimated one third of adults not getting enough sleep regularly, it seems that even if we've sought out the best mattresses for our needs, we could all use some help relaxing. This is the method that works for me.

"My brain never switched out of 'email' mode"

My old post-work relaxation routine involved putting down my company laptop and picking up my personal laptop, a habit that meant my brain never switched out of 'email' mode.

It wasn't until the coronavirus pandemic that I fell into the habit of daily walks. Lockdown left me climbing the walls, so strolling around my hometown was the only option.

And, with post-work the only time to get out of the house, my evening routine had to be adapted.

"I'm literally walking away from work"

While I was initially annoyed by this disruption to my 'relaxation,' I soon realized my sleep improved on the days I'd enjoyed light evening exercise.

The total shift in activity and surrounding signals to my brain: "emails, workflows and messages are to be left at the desk, now we can focus on relaxation". I'm literally walking away from work.

By the time I climb into bed, my mind has already gone quiet.

There are other benefits to a post-work walk (try saying that three times fast.) Light exercise in the evening can aid sleep while early evening sunlight can help put your circadian rhythms on track.

And studies suggest that just 20 minutes in nature can help relieve stress. I'm lucky enough to live by a park, so my evening stroll comes with green therapy.

Other relaxation tips to fall asleep fast

Evening walks have become an essential part of my nighttime routine but I recognize they aren't suitable for everyone.

If you're struggling to relax before bed, my team has tried every hack and tip to fall asleep fast.

For quick relaxation before bed, try deep breathing exercises such as box breathing and moon breathing. Techniques such as the military sleep method, which include muscle relaxation and visualization, can also help induce calm and only take a few minutes.