A daily bedtime routine is a series of activities you do in the half hour to an hour before bedtime. A bedtime routine can help create habits that tell your brain it is time to get ready for bed. Your nighttime routine could include turning off screens, meditating, reading a book, or adjusting your bedroom environment. For those who do not get enough sleep regularly, implementing a bedtime routine can provide a foundation for sufficient rest. A bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before going to bed. Your bedtime routine can be tailored to fit your specific needs and sleep environment. By incorporating sleep hygiene tips into your daily regimen, you can prime your body and mind for restful sleep.
Decide on a Set Bedtime
Your brain begins winding down for sleep a few hours before bedtime as part of your natural sleep-wake cycle. You can use your bedtime routine to optimize this transitional period between wakefulness and sleep. Decide on a bedtime and wake-up time that are most conducive to your schedule and stick to them every day, including weekends. Following a consistent sleep schedule helps train your brain to naturally feel tired at bedtime. Next, schedule a time to begin your bedtime routine every night, anywhere between 30 minutes to 2 hours before bed. Set a reminder alarm if needed.
“When evaluating sleep habits, the challenge becomes figuring out how to break the bad habit and having a plan in place if you falter. That plan must include forgiving yourself if you have slip-ups and making sure you only start with 1 or 2 routine changes at a time.” — Dr. David Rosen, Sleep Medicine Physician
Is Your Sleep a Problem?
If you’re consistently struggling to sleep, there may be underlying sleep issues at play. Answer three questions to better understand your sleep:
- Snore loudly?
- Tired during the day?
- Wake up short of breath?
Put Away Electronics
While watching television or scrolling social media may feel relaxing in the moment, electronic devices, including computers, televisions, smartphones, and tablets, emit strong blue light. Blue light floods your brain while using these devices, tricking it into thinking it is daytime. As a result, your brain suppresses melatonin production and works to stay awake. Put away electronics at the beginning of your bedtime routine. If you can, avoid using electronics in the evening as much as possible. Be sure to turn on your phone’s red-light filter well before your bedtime routine even begins, so if you accidentally look at it, it will not be as disruptive.
Have a Light Snack or Bedtime Tea
Heavy meals and alcoholic beverages before bed can lead to indigestion, acid reflux, and middle-of-the-night bathroom trips that disrupt your sleep. However, going to bed hungry can also upset your stomach and make it hard to fall asleep. Find a healthy middle ground by calming your stomach with a light snack, like a piece of fruit or yogurt. Cherries, grapes, kiwi, rice, and nuts have been shown to help people sleep. Non-caffeinated herbal teas, especially chamomile or lavender, are another nice way to calm the mind and induce sleep.
Take a Warm Bath
As part of the sleep-wake cycle, your body experiences various metabolic changes throughout the day, including melatonin production in the evening to prepare you for sleep, and a drop in your core body temperature. Scientists have found that mimicking a nighttime drop in body temperature via a warm bath can trigger a similarly sleepy reaction. Consider taking a warm bath at least an hour before you go to sleep. Your body will heat up from the water, then cool down quickly as the water evaporates, creating a sensation that makes you feel tired and relaxed.
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