Recently I started getting into the habit of getting up early. I have never been a morning person and am notorious for struggling to get anywhere on time in the morning. That was before I adopted a Nighttime routine Having a bedtime routine is not only for children but also important for adults. A consistent bedtime routine is essential for a good night’s sleep.

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Some Ways a Bedtime Routine Benefits You

Improved Sleep

The most obvious benefit of having a bedtime routine is improved sleep quality. When you follow a set of activities every night before bed, your body will become accustomed to it, and it will signal to your brain that it is time to sleep. This can help you fall asleep faster and have a more restful sleep. A consistent bedtime routine can also regulate your circadian rhythm, which is your body’s internal clock that controls your sleep-wake cycle.

Reduced Stress and Anxiety

A bedtime routine can also help reduce stress and anxiety. When you have a set of activities that you do every night before bed, it can create a sense of calm and relaxation. This can help reduce racing thoughts and worries that can keep you up at night. Activities like reading a book, taking a warm bath, or practicing meditation can help you unwind and reduce stress levels.

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Increased Productivity and Energy

Having a consistent bedtime routine can also increase productivity and energy levels. When you get a good night’s sleep, you wake up feeling refreshed and energized. This can help you tackle tasks more efficiently and effectively throughout the day. A bedtime routine can also help you establish healthy habits like waking up at the same time every day, which can improve your overall sleep quality and energy levels.

Tips for Establishing a Bedtime Routine

Now that you know the benefits of a consistent bedtime routine, you may be wondering how to establish one. Here are some tips to help you get started:

Determine your ideal bedtime

The first step in establishing a bedtime routine is to figure out what time you should go to bed. This will depend on your age, lifestyle, and personal preferences. Generally, it’s recommended that adults get 7-9 hours of sleep per night. Once you know what time you need to go to bed, you can work backward to figure out what time you need to start your bedtime routine.

Choose activities that help you relax

The purpose of a bedtime routine is to help you unwind and prepare for sleep. Choose activities that help you relax and destress, such as reading a book, taking a warm bath, or practicing yoga or meditation. Avoid activities that are stimulating or stressful, such as working on your computer or watching TV.

Be consistent

Consistency is key when it comes to establishing a bedtime routine. Try to do the same activities in the same order every night. This will signal to your body that it’s time to wind down and prepare for sleep. I typically start winding down around 8 pm. I start by taking my medicine, doing my skincare, brushing and flossing, and following it up with teeth whitening.

Avoid caffeine and alcohol

Caffeine and alcohol can interfere with your sleep quality, so it’s best to avoid them in the evening. I used to drink coffee all day long. I swore by my 3 pm cup of coffee to get me through the day. I now avoid all caffeine after 10 am and will have a cup of herbal tea when I need a pick me up.

Turn off electronics

Electronic devices emit blue light, which can interfere with your circadian rhythm and make it harder to fall asleep. Turn off your electronic devices at least 30 minutes before bedtime to give your brain time to wind down. I also have my phone set to go to grayscale around 8 pm so the blue light is less intense.

Create a relaxing sleep environment

Make sure your sleep environment is conducive to sleep. Keep your bedroom cool and dark, and invest in a comfortable mattress and pillows. If noise is a problem, consider using earplugs or a white noise machine. I cannot sleep without my fan on and I often am playing thunderstorm sounds or nighttime meditation.