10 Easy Ways to Stick to a Bedtime Routine

10 Easy Ways to Stick to a Bedtime Routine

Having a bedtime routine is one thing—sticking to it is a whole different story.

Life gets busy. Some nights we’re wired from stress, scrolling on our phones, or just dealing with a million little things. It’s no wonder sleep doesn’t always come easy.

Whether it’s racing thoughts, noisy neighbors, or shift work messing with your rhythm—it can feel like everything’s working against a good night’s sleep. You’re not alone. In fact, about 1 in 3 adults around the world deal with insomnia symptoms, which shows just how common this struggle really is.

That’s why having a solid bedtime routine matters. Not a perfect one—just something simple and calming to help your mind and body slow down.

I’ve put together 10 easy tips to help you stay consistent with your sleep routine, even when life is chaotic. Because better sleep isn’t just good for your body—it supports your mood, your energy, and your overall sense of peace.

Why are bedtime routines important?

10 Easy Ways to Stick to Your Bedtime Routine

1. Set a bedtime reminder on your phone

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 makes it easier 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 now and then, try to get back on track the next night to maintain your sleep rhythm.

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

Establish a calm and relaxing routine to help your body recognize when it’s time for sleep. This might include reading, taking a warm bath, or practicing 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 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, DEFINITELY stay clear of coffee before bedtime!

Gradually decrease your coffee or caffeine beverages throughout the 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 staying well-hydrated can prevent that afternoon slump.

Alcohol can also affect sleep patterns, so you’re better off steering clear of both caffeine and alcohol before bed.

All of these things can seriously mess with your ability to fall 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 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.

A list of foods that can help you sleep can be found here.

4. Track your caffeine intake

Sometimes we don’t even realize how much caffeine we’re actually consuming. It’s a good idea to check the labels on drinks and food to become more aware.

Another way to stay on track with your caffeine intake? A buddy system at work. Having someone to hold you accountable can seriously help you drink less coffee. Your buddy can remind you of your goal to reduce caffeine and offer encouragement and motivation when you’re tempted to reach for another cup.

Additionally, having someone to share the journey with can make the process more enjoyable and help you stay committed. You can even work together to find alternative beverages or activities to replace your coffee habit—and keep each other on track.

If you’re ready to kick the caffeine habit, try swapping it out for healthier alternatives like:

• Herbal teas
• Fresh fruit juices
• Smoothies
• Golden milk
• Coconut water
• Sparkling water
• Or just plain ol’ water

Chewing gum is another simple trick to help curb cravings and keep your mouth (and hands) busy.

5. Turn off your screens 1 hour before bedtime

Using phones, laptops, or tablets right before bed can mess with your body’s ability to produce melatonin, the hormone that helps you fall asleep.

Ever since I started this blog, I’ve 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’m usually the type who’s in pajamas by 7:00 pm, snuggled up on the couch and ready to relax.

So now I’m trying to turn off my screens at least an hour before bedtime to help my brain unwind and prep 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

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, and when it comes to slow living I do love them once in a while—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. 

That said, I’m not talking about keeping so busy that you feel like you can’t breathe. This isn’t a race. For some people, a nice, steady pace—think slow living, gentle productivity, or even a little intentional puttering—can actually help create the rhythm their body needs to sleep better at night.

Additionally, a steady schedule can help you stay more energized and focused naturally, reducing the need for caffeine to keep you alert.

By filling your day with purposeful activities and small, satisfying responsibilities, you may find that you simply don’t have as much time or desire to drink as much caffeine.

9. Exercise regularly

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 one I love! 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.

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