10 Easy Ways to Stick to a Bedtime Routine

10 Easy Ways to Stick to a Bedtime Routine

May 20, 2024

If you’ve ever promised yourself “Tonight I’ll go to bed earlier” and then found yourself scrolling an hour later, you’re not lazy or lacking discipline—you’re human.

Bedtime routines are hard because nighttime is when we finally get quiet, control, and comfort. It’s when no one is asking anything of us. So instead of forcing a perfect routine, the key is to build one that feels kind, realistic, and forgiving.

Here are 10 easy, human-friendly ways to stick to a bedtime routine—no strict rules, no guilt, just habits that gently guide you toward rest.

Why Are Bedtime Routines Important?

A bedtime routine works for the same reason a familiar song can calm a baby or the smell of coffee can wake you up before the first sip: the body responds to patterns.

When nights look roughly the same, your nervous system starts to relax before your head hits the pillow. You’re no longer asking your body to suddenly shut down after a full day of stimulation—it knows what’s coming.

A gentle routine:

• Creates predictability in a world that often feels chaotic
• Signals safety to your brain, making it easier to fall asleep
• Encourages calmer habits without forcing discipline
• Improves sleep quality, not just sleep length
• And yes—when you sleep better, you wake up more patient, clearer, and in a better mood

In other words, bedtime routines don’t just help you sleep—they help you feel more like yourself the next day.

10 Easy Ways to Stick to Your Bedtime Routine

1. Pick a Bedtime You Can Keep (Not an Ideal One)

The biggest mistake people make is choosing a bedtime that sounds good instead of one that works. If you aim for 10:00 p.m. but always fall asleep at 11:30, your routine will fail before it starts.

Choose the time you already fall asleep—then move it earlier by 10–15 minutes if needed. Consistency matters more than ambition.

2. Create a “Wind-Down Window,” Not a Single Rule

Most people don’t fail at bedtime—they fail at the transition.

Instead of saying “I go to bed at 11,” try “I start winding down at 10:30.” This small mental shift gives your brain time to slow down without resistance. Humans don’t flip switches well; we fade.

Here’s an Example Bedtime Routine…

3. Do the Same Last Thing Every Night

The brain loves patterns. One repeated action—brushing your teeth, washing your face, reading two pages—becomes a signal: it’s safe to sleep now.

It doesn’t have to be fancy. It just has to be the same.

4. Make Your Bedtime Routine Feel Like a Reward

If your routine feels like punishment, you’ll avoid it.

Ask yourself: What do I actually look forward to at night?
Soft pajamas. A favorite podcast. Warm lighting. A cozy blanket.

Build your routine around comfort, not productivity.

5. Keep Your Phone—But Change How You Use It

Telling people to “put the phone away” ignores reality. Phones are soothing because they distract us from stress.

Instead:

• Switch to night mode
• Lower the brightness
• Choose calming content (music, podcasts, gentle videos)

This works with human nature instead of against it.

6. Attach Bedtime to Something You Already Do

Habits stick best when they’re linked to existing ones.

For example:

• After you brush your teeth → you dim the lights
• After you plug in your phone → you get into bed
• After your show ends → you start your routine

No extra willpower required.

7. Let Go of “Perfect” Nights

Missing one night doesn’t ruin your routine. What ruins routines is the “I already messed up, so why bother?” mindset.

The goal isn’t perfection—it’s returning gently the next night.

8. Keep Mornings in Mind (Not Just Nights)

People stick to bedtime routines more easily when they like how mornings feel.

Waking up calmer, less rushed, and less exhausted is often more motivating than sleep itself. Bedtime becomes an act of kindness for your future self.

9. Adjust Your Routine as Your Life Changes

A bedtime routine that worked last month might not work now—and that’s normal.

Stress, seasons, schedules, and energy levels change. Your routine should evolve with you, not trap you.

10. Treat Bedtime as Care, Not Control

At its core, a bedtime routine isn’t about discipline. It’s about listening to your body when it says “I need rest.”

When bedtime feels like self-respect instead of self-control, it becomes easier to return to—night after night.

The best bedtime routine is the one you don’t have to force. Start small. Stay gentle. And remember: rest isn’t something you earn—it’s something you deserve.

Got More Questions About Bedtime Routines?

How long does it take to establish a consistent bedtime routine?

Most people start to feel a difference within a few weeks, but real consistency can take a month or two. That’s normal. Sleep habits are deeply ingrained, and your body needs time to learn new signals.

Can you have a bedtime routine if your schedule changes every day?

Absolutely. A routine isn’t about the clock—it’s about the pattern.

If you work night shifts or rotating hours, focus on doing the same calming steps before sleep, no matter what time it happens. For example, after a night shift, you might go straight to bed in the morning, sleep a few hours, then gently reset the next day. What matters most is giving your body familiar cues that it’s time to rest.

Do you need to follow the exact same routine every night?

Not exactly.

The order of your routine matters more than the timing. You can start earlier on nights you’re exhausted and later on nights you’re not—but keep the steps the same. That repetition is what tells your brain it’s safe to slow down.

Think flexible bedtime, familiar routine.

How I Embrace a Slow Living Lifestyle

in 6 Simple Steps

Slow living isn’t about doing less for the sake of it. It’s about doing things with intention, so life feels fuller instead of faster. For me, embracing a slow living lifestyle didn’t happen overnight—it happened quietly, through small shifts that made my days feel calmer and more meaningful.

Here are the six simple ways I practice slow living, in a way that feels realistic and sustainable.