Non-caffeinated herbal teas, especially ones with chamomile or lavender, are another nice way to calm the mind and induce sleep. Cherries, grapes, strawberries, nuts, and oats all have high melatonin content. However, going to bed hungry can also upset your stomach and make it hard to fall asleep.įind a healthy middle ground by calming your stomach with a light snack, like a piece of fruit or yogurt. Heavy meals and drinking before bed can lead to indigestion, acid reflux, and middle-of-the-night restroom trips that disrupt your sleep. 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 won’t be as disruptive. If you can, avoid using electronics in the evening as much as possible. Say goodnight to your electronics at the beginning of your bedtime routine. As a result, your brain suppresses melatonin production and works to stay awake.ĭon’t play tricks on your brain. When you use these devices, that blue light floods your brain, tricking it into thinking it’s daytime. Electronic devices, including computers, televisions, smartphones, and tablets, all emit strong blue light. Leave the Electronics Alone.ĭespite what you may think, your favorite Netflix show does not help you relax, nor does scrolling on Instagram. Next, schedule a time to begin your bedtime routine every night, anywhere between 30 minutes to 2 hours before bed. Following a consistent sleep routine helps train your brain to naturally feel tired when it’s bedtime.
First, decide on your bed- and wake-up times, and stick to them every day. You can use your bedtime routine to make that process more effective. Decide on a Set Bedtime.Īs part of your natural sleep-wake cycle, your brain starts winding down for sleep a few hours before bedtime. Ready to dream up your ideal bedtime routine? Try these ten ideas. What Is a Good Bedtime Routine For Adults? Bedtime routines help your brain separate the day from the night, clear your mind and body of the day’s stresses, and relax into sleep.
Bedtime routines have also been found to have profoundly positive impacts in other areas of children’s lives, including better memory, mental health, and attention.īut bedtime routines for adults are just as important. All on its own, a consistent bedtime routine has shown to relieve cranky infants and their parents, helping children fall asleep faster and wake up less frequently during the night.īedtime routines help children connect with their natural circadian rhythms, learn how to calm themselves down, and practice healthy habits that promote good sleep.
The importance of bedtime routines stems back as far as childhood. By following a bedtime routine, you can keep your mind focused on other tasks and encourage yourself to relax instead. Left unchecked, these thoughts can intensify and develop into insomnia. Anxious thoughts and rumination activate your mind and sympathetic nervous system. By performing the same activities in the same order every night, your brain comes to see those activities as a precursor to sleep.īedtime routines also play an important role in reducing late-night stress and anxiety - the kind of worrisome thoughts that keep you up at night. Like any other routine, bedtime routines establish habits that help our brains recognize when it’s time to sleep. Bedtime routines can vary, but often include calming activities like taking a warm bath, reading, journaling, or meditation. What Is a Bedtime Routine?Ī bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before you go to bed. Bedtime routines are a simple lifestyle change that can help your mind and body relax before bed. If you’re one of them, creating a bedtime routine is one of the easiest steps you can take to enjoy better sleep. One-third of Americans don’t get enough sleep on a regular basis, according to the CDC.
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