How to Create the Perfect Bedtime Routine

Are you having trouble falling asleep at night? Do you wake up feeling groggy or yearning for a tranquil, uninterrupted 8 hours of slumber? A soothing bedtime regimen could be the key to unlocking restful nights. Whether you’re fully embracing self-care or simply looking to streamline your evening habits, crafting the ideal wind-down schedule can enhance your sleep quality, prepare you for the day ahead, and promote overall well-being while reducing stress.

Here’s our step-by-step guide to creating a bedtime routine that’s tailored to you.

Try to avoid alcohol before bed, as it can interfere with deep sleep—the stage responsible for helping us feel refreshed and re-energised in the morning. Also, aim to limit or avoid stimulants like coffee or tea in the afternoon and evening, as these can linger in the body for hours, making it harder to fall asleep.

Instead, why not choose a drink that can help you sleep, such as herbal teas like chamomile, warm milk, or a glass of refreshing water?

Eating late at night can keep you awake, and eating too much before bed can cause discomfort or indigestion. If you’re hungry in the evening, try having a light meal or read our list of midnight snacks for some quick and simple recipes that won’t keep you awake. Choose foods naturally promoting sleep, such as grapes, rice, or nuts.

At least 1-2 hours before bed, try to avoid screens such as phones, laptops and TVs. The blue light emitted by these screens can interfere with the production of melatonin, the sleepy hormone, making it harder for your body to prepare for snoozing. Instead, why not practice some non-screen activities, such as reading, colouring, puzzles, or even listening to a podcast or audiobook?

For inspiration, read our article on the best podcasts for sleep.

Jotting down your thoughts, reflecting on your day, and focusing on what you’re grateful for can help clear your mind, ease any lingering stress, and set the stage for a peaceful night’s sleep. Spend 5-10 minutes each evening writing down any thoughts or positive moments. This will focus your thoughts on the good and eliminate any negative feelings that keep you awake.

Bedtime rituals like taking a warm bath or shower not only relax your muscles and make you feel cosy, but they also help trigger your body’s sleep signals. Afterwards, take the time to do your skincare routine, brush your teeth, and change into comfy pyjamas before getting into bed. Over time, your mind will start to associate bath time with sleep, helping you drift off.

Once you’re in bed, listen to sounds that help you sleep, such as relaxing music or other types of audio like white noise, nature sounds, or even an ASMR video. If you’re a fellow book lover, why not pick up a book and read a few chapters or listen to it via audiobook? Once you feel tired, make sure to turn off all your lights and keep electronics out of reach to avoid distractions.

Use a sleep app or a journal to keep track of your bedtime routine and how you feel when you wake up. This will help you fine-tune your schedule based on what works for you.

To further enhance your ability to wind down, fall asleep faster, and improve your sleep quality, consider some of the below changes:

• Avoid napping late in the day or for too long, as this can interfere with your ability to fall asleep at night. Instead, try short cat naps earlier on.
• During the day, try to do some regular physical activity, as exercising can help you sleep. Exercise not only helps relieve stress but also naturally tires your body out. Just avoid doing it 3-4 hours before bed, as it may actually keep you awake.
• Limit fluid intake before bed to stop those midnight trips to the bathroom.
• Don’t use your bed for work or TV. Instead, use your bed primarily for sleep to create an association between your bedroom and rest.
• Keep your bedroom clutter-free to create a sanctuary of peace and limit distractions or stressors.
• Use aromatherapy or sleep scents such as lavender oil to promote relaxation.

Bedtime and evening routines are important as they signal to your body that it’s time to wind down and prepare for sleep. A consistent routine that works for you can regulate your circadian rhythm, reduce stress and anxiety, enhance your sleep quality, and promote better emotional, mental, and physical health. Overall, it can help you build positive habits, increase your productivity and focus for the next day, and support a healthy relationship with sleep.

Remember, creating an effective bedtime routine is about finding what works for you, so make sure it fits your needs and schedule. For optimal productivity, pair your evening routine with a morning routine to set your day off on the right foot, creating happier days and nights.

We know you must be doing something right, as the 2024 Sleep Survey revealed that the feeling of relaxation has become more common, with 37% of respondents now feeling relaxed when they crawl under the covers, up slightly from 35% in 2022. Amazing!