Use this bedtime routine to wind down, relax, and prepare for a successful day in the morning.
Bedtime Routine for Adults
When you hear the term bedtime routine, chances are you think of kids in pajamas reading bedtime stories. But, adults need bedtime routines too!
When our children are little, one of the things that we are encouraged was following a nightly routine to get ready for bed. This signaled to them and their little bodies that it was time to relax and rest.
Though this advice works exactly the same way for adults, the majority of us do not have a bedtime routine – or at least not one that is conducive to rest and relaxation.
If you’re struggling to fall asleep at night, here are some ideas for the ultimate 15-minute evening routine that will help you end the day and head on your way to a peaceful night’s sleep.
Healthy Bedtime Routine
Shut Down Screens
In order to help your brain to shut down for sleep, ending screen time is a huge help.
The blue light emitted from phones, tablets, and computers tends to stimulate the brain and can make it difficult to fall asleep.
Set a specific time – at least a half-hour before bed – that will be your last time for the day to check email, social media, or use apps on your tablet, phone, or laptop.
Prepare for the Morning
Spend a few minutes getting things ready for the next morning. Choose an outfit, pack your lunch, or organize your bag before you crawl into bed.
This will not only become a part of the routine that signals bedtime, but it will make things easier for you as you start your day the next morning.
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Spend Time in Prayer or Meditation
Meditation and prayer can be very calming and help your body settle in for the night and prepare for a more restful sleep.
Get comfortable in bed, turn down the lights, and spend some time with a higher power or reflecting inwardly to end your day.
Do your best to remain thankful and positive to avoid triggering your brain to begin thinking overtime and worrying about stressful issues.
Settle in With a Book
For many, reading a book is the ultimate way to end the day. The escape can allow you to shut your own day off and focus on relaxation.
Remember that the blue light emitted by tablets and e-readers can stimulate your mind into waking up, so be sure to check the settings and use one that does not put off blue light.
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Or just grab a good old fashioned book and enjoy turning the pages. In no time, your eyes will begin to get heavy.
If Sleep is Elusive, Get Up
Some nights, no matter what you do, sleep just will not come. Once you have determined that it is going to be “one of those nights,” get out of bed and find another quiet place to help your mind shut down and prepare for sleep.
You want your mind and body to associate your bed with sleep, so removing yourself from the room is an important signal. Get up, relax elsewhere for a few minutes, then head back to bed and try again.
Bedtime Routine for Success
When you consciously practice a bedtime routine, you program your brain and body to begin the process of getting ready for sleep. Not only does it help you fall asleep, but it helps you to stay asleep longer.
Treat your bedtime routine with as much care as you would your child’s and turn those sleepless nights into evenings of relaxation.