Like most adults, you probably don't get enough sleep. Although you may think you're getting enough sleep because you get plenty of hours in at night. But what if I told you how you're going about it makes it harder for you to get a good night's sleep? Believe it or not, your bedtime routine (or lack thereof) could be screwing up your sleep schedule.
That's right, how you spend hours leading up to when you turn off the lights for the night can significantly impact the quality of your sleep. So if you're not getting the rest you need, it might be time to take a closer look at your sleep routine and make some changes.
Here is an expert review of why bedtime routines are important and how to create one for yourself. So, let's get started!
Why Establishing a Bedtime Routine Is Important for Adults?
After a tiring day of work and responsibilities, our bodies need time to rest and recharge to function at our best the next day. Studies have shown that having a consistent bedtime routine can lead to better sleep quality, improved mood, and increased productivity.
Not following a bedtime routine leads to inconsistent sleep patterns and increased stress levels, which can affect overall health and well-being. When you don't let your mind and body have a chance to unwind before bed, it can also lead to difficulty falling asleep because your brain is still active and your body is not relaxed.
Moreover, establishing a relaxing bedtime routine can help develop healthy habits such as limiting screen time before bed, practicing relaxation techniques, and sticking to a regular sleep schedule.
What Are the Benefits of Having a Bedtime Routine?
Not getting good sleep can negatively impact our physical and mental health, as well as our overall productivity and focus. A bedtime routine can help us maintain consistent sleeping patterns, allowing for better rest and wellness.
Here's how a relaxing bedtime routine can benefit adults:
Makes It Easier to Fall Asleep
Most people know that having a bedtime routine helps children fall asleep more easily. But did you know that the same is true for adults? A regular bedtime routine makes it easier for adults to fall asleep and get a good night's sleep.
There are several reasons why a sleep routine is helpful for adults. One of the most important reasons is that it signals your brain that it's time to wind down and relax. Following the same sequence of activities each night, you're training your brain to associate those activities with sleepiness and relaxation. This can help you fall asleep more quickly and easily every night.
Another advantage of a perfect bedtime schedule is that it allows you to take time for yourself before bed. This quiet time can be used to relax your mind and body, which can also promote better sleep. Finally, having a set routine can improve the quality of sleep. When you follow a regular bedtime routine, your body knows when to expect rest and can enter into the deeper, more restorative stages of sleep.
Incorporating a relaxing bedtime routine into your nightly routine can significantly benefit your overall health and well-being.
Improves Moods and Reduces Stress Levels
Sleep deprivation is a common cause of poor moods and increased stress levels. A sleep routine can help ensure that adults get an adequate amount of sleep, thus improving their moods and reducing their stress levels.
Sanfordhealth.org Experts think adults who followed a regular bedtime routine improved moods and reduced stress levels. This is likely because a healthy bedtime routine helps regulate the body's sleep-wake cycle, leading to better quality sleep. Additionally, having a set bedtime routine can help reduce pre-bedtime stress and anxiety by providing a sense of control and structure in the evening.
Moreover, according to Healthline, studies have shown that reading before bed and practicing relaxation techniques can improve sleep quality and decrease stress levels. So, incorporating these activities into bedtime can have even more positive effects.
Enhances Focus and Productivity During the Day
Most people know that having an ideal bedtime routine is important for children, but many people don't realize that adults also need a good bedtime routine to get the most out of their day. Research shows that adults who followed a specific bedtime routine had enhanced focus and productivity during the day and got more things done from their to-do lists.
Moreover, having a good nightly bedtime routine can lead to better sleep and improved cognitive function and decision-making abilities. So if you want to be at the top of your game during the day, establish your own bedtime routine that works for you.
Helps With Anxiety
Most people have a bedtime schedule that helps them relax and prepare for sleep. For some, this may involve reading or listening to music. Others may take a hot bath or use aromatherapy. Whatever the routine, it is usually calming and relaxing.
In fact, for many people, having a routine before bed can help reduce anxiety levels and promote better sleep. This is because when our bodies know what to expect at bedtime, they can relax more easily. So if you are struggling with anxiety or difficulty sleeping, consider establishing a regular bedtime routine.
Improves Overall Health
Sleep deprivation leads to physical and mental health issues, including a weakened immune system, high blood pressure, normal body temperature, and increased stress. Therefore, while a well-curated routine can improve the quality of your sleep, it also has a positive impact on overall health.
By establishing and maintaining a bedtime routine, adults can ensure they get enough healthy sleep each night. This can improve cognitive function, better mood regulation, and a stronger overall immune response. Whether it's meditation, deep breathing exercises, or simply reading before bed, finding ways to wind down before hitting the pillow can significantly impact health.
How Can You Build an Ideal Bedtime Routine?
There is no one-size-fits-all answer to this question, as a healthy bedtime routine depends on your unique sleep needs. However, some general tips can help create a routine that works for you.
To start with, try to avoid caffeine and alcohol before bed, and avoid working or using electronic devices in the hours leading up to sleep. Make sure your bedroom is dark, quiet, and cool, and establish a regular bedtime routine that includes winding down for 30 minutes before sleep. Some people find it helpful to read or practice relaxation techniques before bed, while others prefer to do something calming like listen to music or stretch. Whatever works for you is what's important.
Here are the fundamental steps to building a successful nightly bedtime routine:
Assess Your Unique Sleep Needs and Preferences
Everyone has different needs regarding their bedtime routine, and it's important to assess your unique preferences and habits or body clock to get the most out of your slumber.
Some things to consider include the time of day you feel naturally tired, the amount of light exposure you want before bed, whether you prefer complete darkness or some level of light exposure while sleeping, and how long it takes you to fall asleep once you're in bed. Once you better understand your individual needs, you can start creating a bedtime schedule that works best for you.
Set up the Perfect Sleep Environment
Perfect sleep environment refers to the physical space where you sleep, including room and body temperature, noise level, and lighting. Creating a comfortable and calming atmosphere can greatly improve the quality of your sleep.
Some tips to consider when setting up your sleep environment include:
Make sure your room is dark by using heavy curtains or blackout shades.
Keep electronic devices out of your bedroom, and make sure your phone is turned off at night. The light from screens can disrupt your sleep cycle.
Maintaining the temperature in your bedroom around 65 degrees Fahrenheit for optimal sleeping conditions.
Investing in a good quality mattress and pillow to help you get a good night's sleep.
Consider Your Daytime Activities
The bedtime routine for adults isn't just a nightly routine. You want to ensure that after checking all the tasks on your to-do list you're winding down gradually throughout the evening rather than crashing into bed after a long day of work or errands.
Secondly, it's crucial to avoid any activities that might stimulate your brain right before bed - no TV, no working on the computer, and no reading stimulating material. Finally, establish a regular sleep schedule and stick to it as closely as possible. This will train your body to know when it's time for bed and help improve the quality of your sleep.
Keep the Electronics Away
It's no secret that electronic devices emit blue light, which can be disruptive to sleep. Moreover, the blue light from these devices can also suppress melatonin production, making it harder to fall and stay asleep.
To get the best night's sleep, keeping all electronics out of the bedroom is important. This includes TVs, laptops, cell phones, and even alarm clocks with screens that emit blue light. If you can't live without your morning dose of news or social media, try keeping your device in another room while you sleep.
Another tip is to power down all electronics at least an hour before bedtime to allow your brain to relax and prepare for sleep. Your mind and body will thank you in the morning.
Avoid Caffeine and Alcohol
Caffeine and alcohol can worsen sleep disorders and make it harder to fall into a deep, restful slumber. Instead, try cutting them off your to-do list and winding down with herbal tea or warm milk before bed. This will help promote better sleep and provide some added health benefits.
Furthermore, avoid consuming large meals or excessive snacks before bedtime, disrupting sleep and causing discomfort. Aim to have your last meal of the day at least 2-3 hours before bed, giving your body enough time to digest.
Creating a consistent bedtime routine is key to promoting healthier sleep habits.
Restrain From Physical Activity Right Before Going to Bed
You may already know that you should avoid strenuous physical activity before bedtime. It's common knowledge that working out or playing sports can make the body energetic and make it hard to fall asleep. In fact, even light exercise can have the same effect.
According to sleep experts at Healthline, any kind of physical activity within one hour of bedtime can keep you up at night. So, try to finish your workout earlier in the day or opt for a relaxing yoga class before bed instead.
The main purpose of nightly routines is to relax your mind and body for better sleep and ease your sleep disorders. Add soothing activities to your way, such as taking a warm bath or shower, listening to calming music, practicing deep breathing exercises, or reading a book.
These relaxing activities help release tension and quiet the mind before bed. Creating peaceful bedtime routines will lead to a more restful night of sleep.
Additionally, avoid using electronics at least an hour before bed, as the blue light can disrupt your sleep patterns. Try to limit or avoid alcohol and caffeine in the evening, as they can also interfere with restful sleep.
How Can You Stick To Your Sleep Routine?
While good bedtime routines start with setting consistent bedtimes and wake-up times, sticking to them can be difficult. There are a few things you can do to help stick to your bedtime routines:
Keep a daily planner or set reminders on your phone to help you stick to your schedule.
Avoid distractions before bed
Avoid distractions such as checking social media or watching television,
Make sure you have enough time allotted for your routine
Spending less and extra time on your routine isn't get you anywhere. If you're rushed, it will be harder to stick to it.
Set a specific time for your routine
It will help remind you and make it easier to stick to it.
Create a relaxing environment before bedtime
Turn off all electronics and dim the lights.
Have everything you need for your routine
Ensure you're not running around trying to find things in the dark.
It may take a little time for your routine to become second nature, but eventually, it will!
Keep track of your progress and reward yourself for sticking to it.
This will help motivate you to continue with your routine.
Consistency is the key.
Keep at it; eventually, it will become a natural part of your nightly routine.
What's the Difference Between Bedtime Routine and Wind-Down Routine?
Specifically, both routines refer to activities that help individuals relax and prepare for sleep. The main purpose of having a bedtime routine is to establish regularity and predictability in an individual's daily life, which can lead to improved sleep quality. On the other hand, a wind-down routine focuses more on relaxation and de-stressing before sleep. It usually includes activities such as reading or taking a hot bath.
However, the main difference between a bedtime routine and a wind-down routine is that a bedtime routine is more specific and geared towards actually going to sleep, while a wind-down routine can be used any time of day and is more about relaxing and de-stressing. Wind-down routines can help get you to sleep but may not always be necessary.
Generally, bedtime and wind-down routines can help you get an ideal night's sleep. If you are having trouble sleeping, it may be helpful to establish a regular bedtime routine. This can help to signal to your body that it is time to wind down and prepare for sleep. Many different activities can be included in a bedtime routine, and what works best may vary from person to person.
Finding Activities That Help You Relax And Feel Ready For Sleep Is Important
For instance, some people find that a cup of herbal tea and reading for 20 minutes is all they need to transition into sleep, while others may need to add some light stretching or journaling to truly wind down. Experiment with different activities and see what helps you relax and get ready for bed.
Remember, the goal is to avoid anything that will stimulate your mind or body and make it harder to sleep. If you struggle to stay awake during your wind-down routine, it's probably time to call it a night and head to bed!
Now that you know all about bedtime routines and how to create one that works for you, let's answer some common questions about this topic.
What Is The 3 2 1 Bedtime Rule?
Three hours before bed: No food or drink. The next morning: No more work. Approximately an hour before bed: Stop using your phone or tablet. The time you will be able to go to bed before you wake up.
How Long Can Bedtime Routines For Adults Be?
The ideal adult bedtime routine can last about 30 to 60 minutes. This time is enough to unwind without any rush. After all, the goal is to relax your mind and body.
What's The Best Time To Sleep For Adults?
Healthline says the best time to fall asleep is between 10 pm and 11 pm. This improves heart health as it aligns with the body clock.
Adults need a bedtime routine to help promote good sleep hygiene. And, by following these simple tips, you can create a relaxing environment before bed and improve your chances of getting a good night's sleep. Stick to a set schedule, avoid caffeine and alcohol before bed, and ensure your bedroom is dark and quiet.
You may also wanna look into creating an ideal sleep environment. This includes everything ranging from the temperature of your room to the mattress you sleep on. Crafted Beds have some of the best Mattresses out there. So go and grab your favorite and get ready to have the best sleep ever!