A good bedtime routine is essential for getting a good night's sleep. Not only does it signal to your body that it's time for bed, but it can also help you relax and prepare you for a restful slumber. Studies have shown that having a consistent bedtime routine can lead to improved sleep quality and duration.

Having a routine before bed isn’t just for kids. Adults can also benefit from following a set routine. Preparing your body and mind for sleep will help you fall asleep faster and feel more rested every day.

So why not make the effort to establish a calming, relaxing routine before heading off to dreamland? Your body (and mind) will thank you in the morning.

What Is a Bedtime Routine?

A bedtime routine is simply a set pattern of behaviors and a schedule to stick with every night at bedtime. For kids, this often means brushing their teeth, reading a story, maybe singing a song, and turning the lights out at the same time each night.

Bedtime routines for adults may look different, but the overall idea is the same. First, pick a time to go to bed every night that’s realistic to stick to, even on weekends. Then, create a relaxing, sleep-inducing ritual around the act of going to bed.

For optimal results, bedtime routines should be performed in a calm and relaxed manner. This will help the body to associate activities with sleep rather than the stress or anxiety associated with sleep disorders.

The science behind bedtime routines and their ability to improve sleep quality is primarily linked to our body's circadian rhythm. This internal clock regulates when we feel tired and when we feel alert, and having a regular nighttime routine helps keep this rhythm in check.

Additionally, performing relaxing activities before bed (such as taking a warm bath or reading a book) can reduce stress and anxiety that can interfere with falling asleep and getting healthy sleep.

Why Are Bedtime Routines Important?

Studies, and countless anecdotes from parents, tell us that an ideal bedtime routine is important for children. Adults need good sleep too, and for the same reasons, a routine can help anyone, regardless of age.

A study of adults recently found that sleep routines were just as important for well-being as sleep duration. The more irregular a study participant’s sleep time and schedule, the greater their risks were for chronic health conditions.

A bedtime routine helps to signal to the brain and body that it is time for sleep. This can lead to better quality and more consistent sleep. A bedtime routine can also help reduce stress and anxiety, both of which can interfere with falling and staying asleep. Additionally, a bedtime routine can help establish a regular sleep schedule, which is important for overall health and well-being.

Establishing a bedtime routine can also make it easier for children to fall asleep and stay asleep, leading to better behavior during the day. Establishing a consistent bedtime routine can lead to improved sleep health and overall well-being.

Proven Bedtime Routines

Any routine that works for you at bedtime is perfect. A good routine should set the mood for bed, promote relaxation, and help you feel sleepy. If you want to create a new routine, try these ideas:

Establish a Timeline

Deciding on a set timeline for your bedtime routine can help establish consistency and promote better sleep habits. This includes deciding on a specific time to go to bed each night and a realistic amount of time needed for your nightly routine, such as showering, brushing your teeth, and reading before bed.

Sticking to this timeline can signal to your body that it is time to wind down and prepare for sleep. Additionally, having a set bedtime can also make it easier to wake up in the morning and start your day on a consistent schedule.

Limit Screen Time

Using electronics like phones and laptops before bed can negatively impact your ability to fall asleep quickly. The blue light emitted from these devices can disrupt the body's natural production of melatonin, which is responsible for regulating sleep patterns.

Additionally, the distractions and stimulation provided by these devices can make it harder for the brain to wind down and relax before bed. As part of a healthy bedtime routine, it is important to avoid using electronics for at least an hour before going to bed. Instead, try reading a book or practicing relaxation techniques such as meditation or deep breathing exercises.

Sleep Stretches

Avoid vigorous exercise before bed, but do indulge in some light activity and stretching to relax the body. Focus on your breath and your body to banish anxious thoughts and prepare for sleep. Sleep stretches can be a great addition to your bedtime routine. Not only do they help loosen up any tension in the body, but stretching before bed can also improve circulation and promote relaxation.

In turn, this can lead to a better night's sleep. Some good stretches to try before bed include lying on your back and bringing one knee to your chest, doing a seated forward fold, or lying on your stomach and gently pushing up onto your hands for a gentle backend.

Remember to listen to your body and only go as far as feels comfortable. Doing sleep stretches regularly can not only improve the quality of your sleep but can also enhance overall flexibility and range of motion.

A Relaxing Drink

Having a relaxing drink before bed can be a helpful addition to your bedtime routine. Chamomile tea or warm milk can provide a sense of warmth and calm before settling in for the night. It is important to avoid sugary or alcoholic beverages, as these can have an adverse effect on sleep.

Additionally, drinking enough water throughout the day will also contribute to a good night's rest. Incorporating a soothing drink into your bedtime routine can set the tone for a peaceful and restful evening. Any herbal tea you like, or warm milk, will work.

Some herbal teas specifically thought to promote good sleep include chamomile, valerian root, lavender, and passionflower.

Meditation, Music, or Stories

For most people, thoughts about the day and worries about the future trigger insomnia and other sleep disorders. Anything you can do during your bedtime routine to distract from these thoughts will help. Listening to music as a bedtime routine can be a great way to wind down and relax before going to sleep. It can help quiet the mind and release any built-up tension in the body. Some people even find specific types of music, such as classical or nature sounds, to be soothing and conducive to sleep.

To incorporate music into your bedtime routine, you can create a playlist of calming songs or play soothing sounds. As you get ready for bed, put on your chosen music at a low volume. This can set the tone for relaxation and prepare your mind and body for sleep.

Alternatively, if you have trouble falling asleep with background noise, you may want to try other forms of relaxation, such as deep breathing exercises or reading, before turning off all noise and settling into bed.

Experiment with different techniques to find what works best for you and helps induce a restful night’s sleep. Try meditations on BetterSleep, listen to stories, read a book, or listen to soothing music.

Prepare an Ideal Sleep Environment

Preparing your bedroom for sleep is an important part of any bedtime routine. Making sure the room is dark, quiet, and at a comfortable temperature can make it easier to fall asleep and stay asleep throughout the night. Turning off electronic devices, such as TVs and phones, can also help create a peaceful environment for sleep.

Additionally, taking time to tidy up the room before going to bed can promote a sense of calm and organization. Setting out everything you need for the next day, including clothes and any necessary items for work or school, can also help alleviate stress and let you fully relax before going to bed.

The Benefits of a Bedtime Routine

Below are four benefits of a consistent bedtime routine:

Establishing a Bedtime Routine Can Help You Get Enough Sleep

Establishing a bedtime routine can help ensure that you get enough sleep because it allows your body to recognize when it is time to wind down and prepare for rest. It also helps keep distractions at bay, as setting aside specific time for relaxation and preparing for bed can prevent the temptation to check social media or watch TV before trying to sleep.

Additionally, having a consistent routine before bed can lead to a better quality of sleep as your body becomes accustomed to the routine and is able to fall into a deeper, more restful sleep. Overall, creating a bedtime routine can have numerous positive effects on both the quantity and quality of your sleep.

A Bedtime Routine Can Help Reduce Anxiety and Stress Levels

A bedtime routine can help set a calming and predictable rhythm for the evening, leading to better sleep. It can also provide a designated time for relaxation and winding down, allowing the mind and body to release built-up stress from the day.

Creating a bedtime routine can also help establish healthy sleeping habits, which in turn can lead to improved overall mental and physical well-being. Additionally, having a consistent bedtime routine can provide a sense of control and stability, helping to alleviate anxiety.

A Bedtime Routine Can Help Improve Cognitive Function and Memory

A bedtime routine can help improve cognitive function and memory by allowing the brain to properly rest and recharge. When we stick to a routine before bed, our bodies are able to enter into a state of deep sleep, which is crucial for memory consolidation and improving cognitive function.

Additionally, having a consistent bedtime routine can also help regulate our circadian rhythm, leading to improved energy levels during the day and better overall brain function.

A Bedtime Routine Can Help Increase Productivity During the Day

A bedtime routine can help increase productivity during the day by promoting better sleep. When we get enough quality sleep, our bodies are better able to function and perform tasks efficiently during the day. A bedtime routine can also help reduce stress and improve mood, both of which can contribute to increased productivity.

Additionally, establishing a consistent bedtime routine can improve time management skills, as it allows for more efficient use of time in the evening and sets the stage for a productive next day.

What to Avoid at Bedtime

Create the routine that works best for you, and avoid these habits that may seem useful but that are ultimately detrimental to good sleep:

• Alcohol

It is important to avoid alcohol at bedtime because it can disrupt your sleep patterns and lead to restless nights. Additionally, alcohol is a depressant and can exacerbate feelings of depression or anxiety. It is also important to note that while alcohol may initially make you feel sleepy, it actually prevents you from reaching the deeper, more restorative stages of sleep.

So not only will you wake up feeling unrested, but you also risk developing a dependence on alcohol as a means of falling asleep. To ensure a good night's rest and maintain overall health, it is best to avoid consuming alcohol before bedtime.

• Food, Especially Heavy Foods

Eating heavy foods at bedtime can lead to indigestion and discomfort, making it difficult to fall asleep. It's also not a good idea to eat close to bedtime because the core body temperature lowers and the body's metabolism slows down during sleep, leading to potential weight gain.

Instead of indulging in a big meal before bed, it's better to stick with lighter snacks or even just drinking water. It's important to listen to your body's signals and stop eating when you start feeling full. Overall, avoiding heavy foods at bedtime can improve both your sleep and long-term health.

• Coffee after mid-afternoon

At bedtime, it is important to avoid consuming caffeine, such as that found in coffee. Caffeine can disrupt sleep patterns and make it difficult to fall asleep and stay asleep throughout the night.

Additionally, consuming caffeine late at night can also lead to restlessness and difficulty falling asleep and waking up the next morning. It is best to limit caffeine intake earlier in the day and switch to decaffeinated or herbal options in the evening.

• Afternoon naps

It is important to avoid taking afternoon naps close to bedtime because it can disrupt your sleep routine and make it more difficult to fall asleep at night.

Napping in the late afternoon can throw off your natural circadian rhythm and prevent your body from producing enough melatonin, the hormone that helps regulate sleep. Instead, stick to a consistent bedtime routine and save naps for earlier in the day if necessary.

• Too many beverages

It is important to avoid drinking too many beverages at bedtime as it can lead to frequent urination throughout the night, interrupting sleep.

• Vigorous exercise

Vigorous exercise before bedtime can lead to an increase in adrenaline and cortisol, making it more difficult for the body to relax and fall asleep. Additionally, exercising too close to bedtime can also cause discomfort or pain that can disrupt sleep. It is best to finish any intense physical activity at least a few hours before bedtime to give the body time to calm down and prepare for restful sleep.

Bedtime routines can help you fall asleep faster and get more quality rest every night. It’s essential to find the right routine for you and to make it a habit. Don’t let weekends get you out of sync. You’ll sleep best and be healthiest when sticking with the routine seven nights a week.

Conclusion

Establishing a bedtime routine can have numerous benefits for both children and adults, including improved sleep quality and consistency. While specific activities may vary, the important thing is to find a routine that works for you and stick with it each night. Whether it's stretching, meditating, or reading a book before bed, taking some time to wind down before going to sleep can make all the difference in getting a good night's rest.

Implementing a bedtime routine can seem daunting, but with the help of some simple tips and tools like the BetterSleep app, you can be on your way to getting better sleep – and all the benefits that come with it. Give these ideas a try tonight and see how you feel tomorrow.