How to Create an Effective Adult Bedtime Routine
Do you ever feel like you're constantly tossing and turning at night, unable to fall asleep? Remember those times when you were a little kid and you used to have a bedtime routine that led you to fall asleep right away?
As an adult, it can be challenging to quiet your mind and unwind after a long day. The good news is that a bedtime routine can help you relax and prepare for a good night's sleep, just like when you were a little kid.
So, if you're ready to say goodbye to restless nights and hello to restful sleep, keep reading!
Why is it important to have a bedtime routine?
If you think about it, we are very habitual beings. The mind prefers repetition for optimization and energy preservation. By creating an effective sleep routine that works, we can train our minds to fall asleep quickly and stay asleep through the night. I think many people miss this habit part, therefore they struggle to get a deep, restful night of sleep regularly.
The important thing to know about habits is, they have the power to prompt another event. For example, drinking coffee can be a prompt for smoking. Bedtime habits can also act like this. An effective bedtime routine will hint to the body and mind that it’s time to sleep.
Here are 7 effective bedtime routine strategies that I recommend to my clients to immediately better their sleep:
How can you set a bedtime routine in 7 easy steps?
1- During the day: Practice a self-help method such as meditation, journaling, or breathwork. When the mind is busy, it will be difficult to wind down and relax. By intentionally managing emotions, we can already be in a calmer place when the time comes to fall asleep.
Additionally, self-help methods help dissociate from emotions which can be helpful with managing mental health issues such as anxiety and depression which are known to affect the quality of sleep.
An effective bedtime routine can make it easier to fall asleep and stay asleep during the night.
2- 1 hour before bedtime: Practice a relaxing activity such as aromatherapy, warm shower, bath, listening to calm beats, light stretching, or reading a book. These activities will signal your mind that it’s time to lower the pace of the day.
3- 1 hour before bedtime: Avoid eating or exercising as these two activities will keep your body working. This signals your body the opposite of sleeping.
4- 30 Minutes before bedtime: Unplug from TV, phone, computer, and any other technology. Wrap up any conversations with friends and work.
5- 30 Minutes before bedtime: Create a comfortable environment for sleep. An easy way is to dim the lights, turn off any blue light, and change into comfortable clothes. White noise and cool temperatures are great options as well. Physical relaxation and mental calmness go hand in hand.
6- 10 Minutes before sleep (BONUS): Right before we fall asleep is a time when we are very susceptible to our own thoughts and words. You can end your day on a positive note if you add 2-3 minutes of positive thought stream into this time of your routine.
You can simply count 10 things you are grateful for, write 3 positive things about yourself or repeat a positive affirmation as you prepare to fall asleep.
7- Repeat: Repetition is the key to success with any routine. Set a (reasonable) time to sleep and wake up every day. Even if you don’t sleep well the night before, stick to your pre-designated times and habits. Keep in mind, repetition is mastering the mind and body.
Wrapping up
Remember, it's important to find a routine that works for you and your lifestyle. Be patient and persistent, and don't be afraid to experiment with different activities and habits until you find the perfect combination.
So, go ahead and give it a try! With a little effort and commitment, you can transform your sleep habits and wake up feeling refreshed and energized everyday. Sweet dreams!