Reading Time: 9 minutesDid you know that 1 in 4 Americans experience insomnia every year? There are many reasons why people have trouble falling or staying asleep. Stress, sleep disorders, or a bad mattress can all wreak havoc on your sleeping routine. If you’re struggling to get the rest you need, maybe you need a new healthy bedtime routine.
Creating healthy bedtime habits signals your body that it’s time to unwind, leading to a much better night of sleep.
In this post, you’ll learn why bedtime routines are essential, what poor sleep habits to avoid, and nine easy steps to creating a healthy bedtime routine. Read on to learn how to get the best sleep tonight and every night! You can even know more about sleeping disorders if that’s been your problem.
What is a Bedtime Routine?
If you’re among the many people who have trouble getting consistently good sleep, maybe you need to develop a healthy bedtime routine. A bedtime routine is a set of tasks or activities you perform each night for an hour or a half before bed.
These routines vary based on individual needs and circumstances. However, some everyday activities can help us sleep better, and we’ll outline all of these later in this article.
Why are Bedtime Routines Important?
Most of us find that we naturally fall into routines. You probably drive the same way to work each day. You likely have a set routine for exercising and eating. Practices ensure we stay on track, especially in our modern, fast-paced world.
Using a routine to create healthy bedtime habits is no different.
Creating a healthy sleep routine is a simple lifestyle adjustment that works to help you calm your body and mind before bed. A stimulated mind, or busy mind, has trouble falling asleep. The goal is to put your mind into the best state to accept a great night’s rest.
What is the Average Bedtime for Adults?
There is no one-size-fits-all when it comes to setting an optimal bedtime. If you need to be at work in the morning, you will likely need to wake up between 5:00 and 7:00 am. If that’s the situation you’re in, you should try to go to sleep between 10:00 and 11:00 pm.
Despite how much sleep you need to feel your best, it’s important to remember that routines work best when they are consistent. Yes, weekends are great for relaxing. But you can’t bank sleep for a later time, and you cannot make it up on the weekends.
Going to bed at the same time every night, even on the weekends, and waking up at the same time is one crucial way to maximize your sleep.
What Is a Good Bedtime Routine For Adults?
A healthy bedtime routine should be personalized. However, there are some practices that we should all try. Here are a few to consider:
- Decide on a set bedtime
- Set a bedtime preparation alarm
- Prepare your bedroom
- Put away electronics
- Take a warm bath
- Listen to mellow music
- Stretch, breathe, and relax
- Practice meditation
- Read a good book
- Write down a to-do list or journal
Give the above a try and see what works best for you. All you need to do is adopt a few of these that work for you. And you’ll be sleeping better than you have in years.
Continue reading to learn the nine steps to creating a healthy bedtime routine.
What are Poor Sleep Habits to Avoid?
Sometimes achieving excellent health is more about what you eliminate than add. Creating a healthy nighttime routine works the same way. Here are some things you’ll want to avoid to help you fall asleep faster and stay asleep longer:
- Avoid caffeine before bed
- Avoid alcohol and nicotine at night
- Eating a large meal before bed
- Lying awake In bed
- Sleeping somewhere too cold, warm, or noisy
- Taking long naps
- Sleeping less when you are busy
- Staying awake the moment you hop in bed
- Exercise before bed
You may have noticed that we’re recommending stretching or yoga as good practice before bed while including exercise in our list of things to avoid. This is because rigorous training will energize your mind, but yoga and stretching have the opposite effect as they prepare your body to wind down.
Steps to Create a Healthy Bedtime Routine
Kids aren’t the only ones who need a bedtime routine. Adults can also benefit from creating a few healthy habits in the evening. Here are nine simple steps to create a healthy bedtime routine:
1) Create a Bedtime Schedule
Each of us has an internal clock that regulates our sleeping and waking. Just like you have regular times of the day to eat your meals, you should also have a standard time to sleep and wake up.
Whenever possible, try to go to sleep and wake up at the same time. Even on the weekends or during vacations, do your best to stay “on track” with your body’s circadian rhythm.
The length of time you sleep each night matters too, and it should remain consistent. While you may occasionally stay up past your bedtime or wake up extra early, aim to get 7-9 hours of sleep every night.
2) Make Your Bedroom Inviting
Your bedroom should be a restful haven for you to get away from the world. If possible, try not to use your bed for anything other than sleep and sex.
You’ll likely get the best rest if your room is quiet, cool, and dark. Keep electronics in other parts of the house and save your television-watching for the living room.
The right pillow is essential for a good night’s sleep. Different types of pillows could be ideal for you depending on whether you’re a back, side, or stomach sleeper. Try an array of pillows until you find the one you can’t wait to sink into at night.
Speaking of sinking, when was the last time you bought a new mattress? Are you still sleeping on a hard or sagging spring mattress?
If so, it may be time to upgrade. You spend one-third of your life on your mattress, so make sure yours is good. There are many fantastic options for mattresses, so shop around until you find the one your body loves.
3) Find the Right Temperature
An essential part of your bedtime routine is ensuring your bedroom is at the right temperature.
If your room is too warm, you’ll awaken more frequently and won’t get the restorative REM sleep your body needs. On the other hand, a room that’s too cold will make it harder for you to fall and stay asleep.
Personal preferences vary, but doctors recommend a cool 60-67 degrees for a good night’s sleep if that’s cooler than you’re used to, try layering an extra blanket or wearing a pair of warm socks on your feet.
Air circulation is critical, too, as a “still” room can quickly turn stuffy and disrupt your sleep. If you don’t have a ceiling fan installed, move the air with a floor fan or a small fan on your nightstand.
4) Limit Blue Light Exposure
In this day and age, we can’t live without our electronics. However, using them too much (especially before bedtime) can make falling asleep harder.
Screens emit primarily blue light, which is excellent for the environment but tough on your body. Studies show that prolonged exposure to blue light reduces melatonin levels in the body—the hormone that helps you sleep.
An essential part of your bedtime routine is reducing or eliminating blue light exposure in the evenings. Avoid looking at computer, tablet, or phone screens for at least an hour before bedtime. If you must, use a blue light filter to limit the amount of blue light reaching your eyes.
Another tip? Keep the TV in the living room. If possible, charge your electronic devices outside the bedroom, too. Keeping those lights and frequencies away from your bed will lead to a more peaceful slumber.
5) Get Regular Exercise
Would you like one more reason to exercise regularly?
Studies show that aerobic exercise increases the amount of slow-wave or “deep” sleep you get. If you can squeeze even 30 minutes of heart-pumping activity into your daily routine, it could profoundly impact how well you sleep that night.
The question is: When should you exercise? This one has no hard and fast rule, although experts recommend not exercising too close to bedtime.
Exercise boosts endorphin production, which causes a spike in energy levels for most adults. If you work out before you try to go to bed, you may feel too energized to fall asleep.
Try to exercise earlier in the day or before dinnertime at the latest. Exercise is excellent for your bedtime routine—as long as you don’t do it right before trying to fall asleep.
6) Watch What (And When) You Eat & Drink
No surprises here: Caffeine is your friend during the day, but it can rob you of precious sleep at night.
There’s nothing wrong with a morning cup of coffee, but try not to drink any caffeinated beverages past lunchtime. Watching for “hidden” caffeine in everyday foods like chocolate, frozen yogurt, or breakfast bars would be best.
What about alcohol? A glass of wine may make you sleepy, but as your body burns off the booze, it can disrupt your sleep later in the night. If you want to indulge in a nighttime libation, do it well before bedtime.
7) Find Your Best Way to Unwind
We’ve focused a lot on what not to do to help you fall asleep, so let’s talk about creating that perfect bedtime routine for you.
We all have different ways of unwinding at the end of the day. What are your options if you’re replacing some bad habits with healthier ones?
Here are a few suggestions to try:
- Read a book (not on a screen)
- Listen to soothing music
- Dim the lights
- Light candles
- Meditate, pray, or practice gratitude
- Do a short yoga session
- Take a warm bath or shower
- Write in a journal
- Doodle on a sketchpad
- Sip a cup of herbal tea
Play with the suggestions above until you find a routine that works for you. Your goal is to “signal” your body that it’s time to start unwinding and get ready for sleep.
Whichever activities you choose, try to do them simultaneously every night. Eventually, your body will catch on.
The timing of what you eat and drink is critical. Never go to bed when you’re stuffed from a big meal—that’s a recipe for insomnia (and heartburn).
Try not to snack after dinnertime, but stick with a small, protein-packed portion if you must. A few slices of turkey, a spoonful of yogurt, or a handful of berries could be all you need to drift off into la-la-land.
8) Try Natural Sleep Remedies
Are you having trouble falling or staying asleep? You might need to “enhance” your bedtime routine with a natural sleep remedy.
Supplements like melatonin, chamomile, or valerian root do the trick for some people. You can also look for a sleepytime herbal tea blend and make that part of your nightly routine. (Be sure to check with your doctor before trying new supplements.)
Others respond well to calming scents like lavender, vanilla, or bergamot. Dab a few drops of diluted essential oil on your skin, or use an aromatherapy diffuser in your bedroom. You may notice afterward that you’re counting far fewer sheep!
9) Don’t Watch the Clock
Hopefully, your bedtime routine will lull you to sleep without any delay. But what if you still occasionally have trouble falling asleep?
The worst thing you can do is lay there and stare at the clock. With each passing minute, you’ll only feel more anxious. If there’s a clock on your nightstand, turn it away from you so you aren’t watching the minutes tick by.
Give yourself 20-30 minutes to unwind and fall asleep. If it’s not happening at that time, get up and do something quiet and peaceful. Avoid turning on the TV or computer, as the blue light will make it harder to fall asleep.
Meditate, read a little, or sip some tea. When you feel drowsy, return to your bedroom and try to sleep again.
How the Right Bedding Can Help
One of the primary keys to getting a great night’s sleep is to be as comfortable as possible. This includes choosing the right pillow, a comfortable topper, and soft sheets.
At The Beloit Mattress Company, we have all the accessories you’ll need to get a good night’s sleep.
Check out our full line of bedding and mattress accessories today.
Key Takeaways
Limit caffeine, alcohol, and exposure to blue light as the day turns into night. Introduce relaxing habits like aromatherapy, meditation, herbal tea, or soft music.
And, of course, you must transform your bedroom into an inviting oasis for sleep. Aside from making it dark, cool, and quiet, it would be best to have the perfect mattress.
Here are a few key takeaways to keep in mind:
- A consistent bedtime routine is a necessity if you want to get more sleep and better sleep.
- Add a few nighttime activities that work for you but try as many as possible first.
- Creating a healthy bedtime routine is as much about what you eliminate as what you add.
- Preparing your bedroom for sleep is essential to getting the rest you need.
- Ensure your pillow, bedding, and mattress are as comfortable as possible.
FAQ
What is the healthiest time to go to bed?
If you work during the day and need to wake up early, the best time to go to bed is between 10:00 and 11:00 pm. However, if you work outside the regular daytime hours, you must adjust this. The critical thing to remember is that even if you sleep different hours, you can still optimize that time with a healthy bedtime routine.
What is the 3-2-1 bedtime rule?
The 3-2-1 bedtime rule is an easy-to-remember rule for optimizing your sleep.
- 3 hours before bed: No more food or alcohol
- 2 hours before bed: No more work
- 1 hour before bed: No more screen time (phones, TVs, video games, and computers)
How many hours of sleep by age?
- Newborn, 0-3 Months = 14-17 hours
- Infant, 4-12 months = 12-16 hours
- Toddler, 1-2 years = 11-14 hours
- Preschool, 3-5 years = 10-13 hours
- School Age, 6-12 years = 9-12 hours
- Teen, 13-18 years = 8-10 hours
- Adult, 18-65+ = 7-9 hours
Need more help with better sleep?
Learn more about how to experience the best sleep of your life! This free sleep guide (How to Experience The Best Sleep Guide) outlines insights for all age groups.
