Prioritizing a bedtime routine is one thing and sticking to it is another.
It’s important to establish a consistent bedtime routine in order to promote better sleep and overall health. However, actually sticking to that routine can be a challenge, especially when life gets busy or distractions pop up.
Plus there are so many things that can disrupt our ability to fall asleep and stay asleep throughout the night. From stress and anxiety to physical discomfort, like chronic pain, and of course our electronic devices.
It seems as though the odds are stacked against us when it comes to getting a restful night‘s sleep. There’s also the dreaded racing thoughts keeping us awake or a noisy neighbor preventing us from even getting to sleep. Shift work plays a large part in our ability to sleep.
Some nights it can feel like an uphill battle to achieve the rest our bodies so desperately need.
According to this medically reviewed post that was written by the Cleveland Clinic, approximately one in three adults worldwide experience symptoms of insomnia, with around 10% meeting the criteria for an insomnia disorder. This information highlights the significant impact that sleep disturbances actually have on individuals globally.
So knowing this information, I think it’s crucial to prioritize your bedtime routine and make it a non-negotiable part of your daily schedule in order to reap the benefits of what good night sleep you can get and also for your overall wellbeing.
By making a conscious effort to prioritize and stick to your bedtime routine, you can create a healthier and more restful sleep environment for yourself.
A few years back, I was really struggling to get a good night’s sleep. My problem was a combination of shift work and drinking too much coffee. I thought I had it all figured out until I started waking up at 3 am every morning – not cool at all! Then I had to work 12-13 hour long shifts on top of that. Yuck, right?
I couldn’t figure out what I was doing wrong, besides going to bed early. I tried staying up later, but my body still woke up at 3 am like clockwork. After chatting with some friends, I decided to cut back on my caffeine intake. I stopped drinking coffee after noon and started drinking more water throughout the day. I also created a bedtime routine that included a relaxing soak in my hot tub an hour before bed.
Within a couple of weeks, I was sleeping through the night again. Thank goodness!
I still have the occasional early wake-up call, but it’s usually within an hour of my alarm going off, not 3 am.
By prioritizing your sleep and making small adjustments to your routine, you can enjoy a restful night’s sleep and wake up feeling energized and ready to tackle the day ahead.
I’ve listed 10 different things that you might be missing in your sleep schedule and different ways to help you stick to your bedtime routine. By trying some of these tips, you can improve your sleep quality and overall wellbeing to have a healthier, happier life.
Let’s dive in!
Table of Contents
Why are bedtime routines important?
– Establishes consistency and predictability, helping to signal to the body that it is time to wind down and prepare for sleep.
– Helps to create a relaxing and calming environment, which promotes better quality of sleep.
– Encourages healthy habits and behaviors, such as reading a book or practicing relaxation techniques before bedtime.
– Promotes better sleep patterns and improves overall health.
– Puts you in a better mood when you sleep well.
10 Easy Ways to Stick to Your Bedtime Routine
1. Set a bedtime reminder on your phone
Make sure to set a consistent bedtime and wake-up time. Having a regular sleep schedule is key to helping your body stay on track. Even on weekends, try to stick to the same routine. This will make it easier for you to fall asleep and wake up at the same time every day.
Consistency is important in regulating your body’s internal clock. If you have a late night every now and then, just try to get back on track the next night to keep your sleep schedule in check.
I like to set my iPhone alarm for a bedtime reminder so I don’t lose track of time. It helps me stay on schedule and ensures I get enough rest.
2. Create a bedtime routine
Create a calm and relaxing bedtime routine to help your body recognize that it’s ready for sleep. This might include things like reading, taking a warm bath, or trying relaxation methods like deep breathing or meditation.
I often like soaking in my hot tub before bed. It’s honestly the most relaxing bedtime routine I’ve ever had.
Here’s an Example Bedtime Routine…
3. Avoid stimulants, heavy meals and going to bed hungry
Have you ever found yourself waking up in the middle of the night, so thirsty you can barely even swallow your own saliva? Blame it on that late-night KFC or salty popcorn indulgence! And it was soooo good at the time. Either way, you’re left chugging down a couple of glasses of water in record time, only to spend the rest of the night making frequent pissing trips to the bathroom. Sound familiar? There goes the chance of a good night’s sleep! The same goes for heavy meals and spicy food.
If you’re like me, as you get older you can only have stimulants like caffeine anytime before 3pm, otherwise, say goodbye to that good night’s sleep. If that doesn’t work you may have to try stopping caffeine by noon. So, DEFINATELY stay clear of coffee before bedtime!
Gradually decrease your coffee or caffeine beverages that you would normally consume in a day. Opt for decaf or caffeine-free alternatives especially in the afternoons.
Stay hydrated with water, because it will help keep you energized and alert without relying on caffeine. Dehydration causes fatigue, so by staying well hydrated you can prevent that afternoon slump.
Alcohol can affect some people’s sleep patterns as well, so you’re better off to steer clear of both the caffeine and alcohol.
All these things can mess with your ability to fall asleep and stay asleep.
So, are bedtime snacks bad? Not at all. If you’re feeling hungry before bed, grab a light snack instead of a full-on feast. Warm milk before bedtime helps some people, while according to Medical News Today hot lemon water may help with relaxation and sleep for others. But try to avoid chowing down on a large meal right before bed.
Here is a list of foods that can help you sleep can be found here.
4. Track your caffeine intake
Sometimes we don’t realize how much caffeine we’re consuming. It’s a good idea to check the labels on our drinks and food to be more aware.
Another way to stay on track with your caffeine intake is to have a buddy system at work. Having a buddy system in place can help you drink less coffee by providing accountability and support. Your buddy can help remind you of your goal to reduce your coffee intake and provide encouragement and motivation when you are tempted to reach for another cup.
Additionally, having a buddy to share the journey with can make the process more enjoyable and help you stay committed to your goal. You can also work together to find alternative beverages or activities to replace coffee and keep each other on track.
If you are looking to kick your caffeine habit, consider swapping it out for some healthier alternatives. Give herbal teas, fresh fruit juices, smoothies, golden milk, coconut water, sparkling water, or just plain water a try. Chewing gum is another option to help curb your cravings.
5. Turn off your screens 1 hour before bedtime
Cut back on screen time before heading to bed is a MUST!
Using phones, laptops, or tablets right before bed can mess with your body’s ability to produce melatonin, a hormone that helps you sleep.
Ever since I started this blog, I have been getting less and less sleep each night. I find myself going to bed around 1:00 am, which is completely out of character for me. I am usually the type who is in their pajamas by 7:00 pm, snuggled up on the couch and ready to relax.
So I’m trying to turn off my screens at least an hour before bedtime to help my brain unwind and prepare for some much-needed shut-eye. Hopefully my body will thank me, and I’ll be back to my early pajama-wearing ways in no time!
6. Create a comfortable or even luxurious sleep environment
Create a bedroom that you can’t wait to lay down and relax in as part of your bedtime routine.
Make sure it’s cool, dark, and quiet. Treat yourself to a luxurious mattress, bedding and pillows, consider splurging on blackout curtains or a white noise machine. Make sure to remove any distractions that could disrupt your sleep, like clutter or excess light.
Trust me, a cozy sleep environment is one of the key ways to unwind and drift off into dreamland effortlessly.
7. Avoid napping during the day
I know, I know, the midday snooze is hard to resist, especially after a rough night of sleep. But trust me, napping can throw off your whole sleep schedule.
If you absolutely must nap, make it a quickie and steer clear of late afternoon naps, they’re the worst. Which leads us into number 8…
8. Keep busy
One way to stop having naps is having a busy or steady schedule. Staying productive can help you drink less caffeine because you may not have as much time to stop and brew a cup or visit a cafe for a pick-me-up. When you’re constantly on the go and occupied with tasks, you may also be less likely to reach for a cup of coffee out of habit or boredom.
Additionally, a busy schedule can help you stay more energized and focused naturally, reducing the need for caffeine to keep you alert.
By filling your day with activities and responsibilities, you may find that you simply don’t have as much time or desire to drink as much caffeine.
9. Exercise regularly
Get your body moving regularly! Consistent physical activity is honestly the key to a good night’s sleep.
Back in my 20s, I used to run once, sometimes twice a day, for anywhere from 30 minutes to 2 hours. It was like a cheap therapy session that left me feeling calm, focused, and ready for some serious shut-eye every single night. Exactly what I needed for my work-a-holic-ism, stress and anxiety. Trust me, if you can push yourself to get a good workout in, you’ll be rewarded with some seriously sweet dreams.
Now, I won’t sugarcoat it – the first month or two might be rough. You’ll be wiped out, but eventually, you’ll start looking forward to those sweat sessions and waking up feeling refreshed.
Just make sure to wrap up your workout a few hours before bedtime and your bedtime routine to give your body plenty of time to unwind and relax. So lace up your sneakers and let me know how it goes!
Here is a 20 minute beginner bedtime yoga with adriene to try. It’s a very simple and relaxing yoga session.
10. Manage your stress
Dealing with stress can be a real sleep-killer! There are plenty of ways to manage stress and anxiety that can help you catch those Z’s.
Try incorporating stress-reducing techniques like deep breathing, meditation, or yoga into your bedtime routine to calm your mind before hitting the sack. Bedtime relaxation music and repeating bedtime affirmations can help as well. Here’s a 5 minute bedtime meditation routine to get you started, and honestly even bedtime sounds like deep white noise, calming bedtime music or piano bedtime music can help some people.
My personal favorite relaxation technique is guided muscle relaxation. By focusing on this method for an extended period of time, it has the power to divert your mind from any distractions and lull you into a peaceful slumber.
I used to do this frequently to alleviate my chronic pain and it truly works wonders in relaxing every muscle in your body, leaving you feeling completely rejuvenated. Give it a try and prepare to be pleasantly surprised by the results! And be sure to have a pillow on standby for when your head decides to take a sudden nosedive.
Good Night!
Got More Questions!
How long does it take to establish a consistent bedtime routine?
It can vary, but typically it takes anywhere from a few weeks to a few months.
Can I still have a bedtime routine if my schedule varies from day to day?
Absolutely! You can definitely establish a routine that suits your needs.
For instance, after finishing my night shifts, I head straight to bed at 7:30 am and set my alarm for either 10 or 11 am. I try to get some sleep as early as possible in the day so I’ll be ready to hit the hay early that evening.
To stay awake throughout the day, I usually just hang out at home and do some cleaning or cooking.
The following morning, I make it a point to wake up between 7 and 8 am to get myself back on track with my bedtime routine.
It’s all about finding what works best for you and sticking to it! You can have your own shift work bedtime routines.
Is it necessary to follow the same routine every night for it to be effective?
For some of us, yes.
But for others, it might depend on how their day went and how tired they are at night.
You can change up the timing you start your bedtime routine, but I wouldn’t mess with your routine. That’s your signal to chill out or start relaxing before heading to sleep.
For instance, I mix up my bedtime, but not my routine: If I’m wiped out, I’ll go to bed between 9 and 10 pm. If I didn’t do much that day, like exercise, and I’m not feeling sleepy, I’ll stay up a bit later, like between 10 and 11 pm.
Thank You Credits: Cover photo by Yan Krukau on Pexels.
“Insomnia” Cleveland Clinic, no publisher, February 13. 2023, https://my.clevelandclinic.org/health/diseases/12119-insomnia
“Hot lemon water and possible health benefits”, Medical News Today, Jenna Fletcher, September 25, 2023, https://www.medicalnewstoday.com/articles/hot-lemon-water-before-bed
Tiffany La Forge, “Foods To Eat That Help You Sleep”, Sleep.com, July 24, 2023, https://www.sleep.com/sleep-health/foods-that-help-you-sleep
“Bedtime Yoga | 20 Minute Bedtime Yoga Practice” YouTube, Yoga With Adriene, December 16, 2015, https://www.youtube.com/watch?v=v7SN-d4qXx0
“5 Minute Meditation Before Sleep” YouTube, Great Meditation, March 4, 2021, https://www.youtube.com/watch?v=2K4T9HmEhWE
“Sleep Sounds Deep White Noise | Fall Asleep & Remain Sleeping All Night | 10 Hours” YouTube, Relaxing White Noise, March 3, 2019, https://www.youtube.com/watch?v=FdN1pnEaJs0
“Flying: Relaxing Sleep Music • Deep Sleeping Music, Relaxing Music, Stress Relief, Meditation Music” YouTube, Soothing Relaxation, July 3, 2016, https://www.youtube.com/watch?v=1ZYbU82GVz4
“8 Hours of Beautiful Piano Music for Sleeping, Vol. 5” YouTube, Smoothing Relaxation, November 4, 2021, https://www.youtube.com/watch?v=d_ZrXMGqSms
“PMR (Progressive Muscle Relaxation) to Help Release Tension, Relieve Anxiety or Insomnia” YouTube, relax for a while, March 1, 2014, https://www.youtube.com/watch?v=86HUcX8ZtAk