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How to build a relaxing bedtime routine
How to build a relaxing bedtime routine: a set schedule, a screen-free hour, dim lights, a cool room and calm habits that sleep experts recommend.
A bedtime routine is not just for kids. A few calm, predictable steps each evening tell your brain the day is over. It does not need to be long or fancy. Here is how to build one that fits real life, using guidance from the Sleep Foundation and Mayo Clinic.
Why does a bedtime routine help?
Sleep likes consistency. Mayo Clinic recommends going to bed and getting up at the same time every day, including weekends, and says calming pre-bed routines, like a bath or relaxation techniques, may help you sleep better. The Sleep Foundation suggests focusing on relaxing before bed rather than trying to force sleep. A routine does both: it puts bedtime on a schedule and fills the last hour with calm.
When should my routine start?
Pick a bedtime you can keep, then count back. The Sleep Foundation suggests disconnecting for 30 minutes to an hour, or more, before bed. Mayo Clinic suggests aiming for at least 7 hours of sleep for most adults. If you need to be up at 6:30, that puts lights out around 11 at the latest, and your wind-down starting around 10.
What should I do in the hour before bed?
Choose three or four steps you actually enjoy and do them in the same order. Some ideas:
- Dim the lights. The Sleep Foundation says avoiding bright light in the evening can help you transition to bedtime.
- Put the phone away. Screens can keep your brain alert and suppress melatonin, according to the Sleep Foundation. Charge it outside the bedroom if you can.
- Take a warm bath or shower. Mayo Clinic lists a bath as a calming pre-bed activity, and the Sleep Foundation says a warm bath an hour or two before bed may help your body cool down afterward.
- Change into soft, comfortable sleepwear. A small ritual like this is a clear signal that the day is done.
- Read, stretch or listen to soothing music. The Sleep Foundation lists quiet reading, gentle stretching and soothing music.
- Try a relaxation technique: controlled breathing, mindfulness meditation, progressive muscle relaxation or guided imagery.
- Write down tomorrow. Mayo Clinic suggests jotting down what is on your mind and setting it aside for tomorrow.
What does a simple 45-minute routine look like?
- 45 minutes before bed: dim the lights and plug your phone in to charge.
- 40 minutes: warm shower or bath.
- 25 minutes: pajamas on, hair wrapped, a quick note of tomorrow's to-dos.
- 20 minutes: read or stretch in low light.
- Lights out at the same time as last night.
How do I set up my bedroom for sleep?
Mayo Clinic says to keep your room cool, dark and quiet. The Sleep Foundation suggests a room around 65 to 68 degrees Fahrenheit, plus blackout curtains or a sleep mask to block light. A fan or earplugs can help with noise. The Sleep Foundation also suggests keeping your bed for sleep and sex, so your brain links it with rest.
Make the routine something you look forward to
The easiest routine to keep is the one that feels good. For many people, that means a cozy change of clothes, something warm to wrap up in while reading, and taking care of their hair before bed. The Cozy Night Set is made for exactly this: a striped plush fleece PJ set, a long plush fleece robe and a satin sleep bonnet. If your room runs warm, keep the fleece for the reading chair and sleep in something lighter. If you only want the hair step, our Satin Sleep Bonnet is roomy, with an elastic band and ties.
What should I avoid before bed?
- Caffeine late in the day. Mayo Clinic notes caffeine and nicotine stay stimulating for hours.
- Alcohol close to bedtime. Mayo Clinic says it may make you drowsy at first but can disrupt sleep later in the night.
- Heavy or large meals within a couple of hours of bed, and going to bed hungry, per Mayo Clinic.
- Intense exercise close to bedtime. Regular activity helps sleep, but Mayo Clinic suggests not too close to bed.
- Long or late naps. Mayo Clinic suggests keeping naps to an hour or less and avoiding them late in the day.
What if I still cannot fall asleep?
Do not lie there watching the clock. Both Mayo Clinic and the Sleep Foundation suggest getting up after about 20 minutes, doing something relaxing in low light, and returning to bed when you feel sleepy. Give a new routine a few weeks before judging it. And if trouble sleeping happens often, Mayo Clinic advises contacting your health care provider so any underlying cause can be found and treated.
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Questions
How long before bed should I start winding down?
The Sleep Foundation suggests disconnecting for 30 minutes to an hour, or more, before going to bed.
What should a bedtime routine include?
Calm, repeatable steps: dim lights, no screens, something relaxing like reading, stretching or a bath, and the same bedtime each night. Mayo Clinic notes that calming pre-bed activities such as a bath or relaxation techniques may help.
What if I cannot fall asleep after getting in bed?
Both Mayo Clinic and the Sleep Foundation suggest getting up after about 20 minutes, doing something relaxing in another room or low light, and going back to bed when you feel sleepy.
Should I go to bed at the same time on weekends?
Yes. Mayo Clinic and the Sleep Foundation both recommend keeping the same bedtime and wake time every day, including weekends.
When should I see a doctor about sleep?
Mayo Clinic says an occasional bad night is normal, but if you often have trouble sleeping, contact your health care provider.
Keep reading
Sources: Sleep Foundation: how to sleep better · Mayo Clinic: sleep tips, 6 steps to better sleep · Sleep Foundation: the best temperature for sleep