Bedtime Routines for Adults

Bedtime Routines for Adults

"Ever Wondered how bedtime routines can make you healthier, calm, thoughtful, and eventually more productive human beings!  This blog article uncovers the best practices to unleash your maximum productivity, health, and mindfulness through bedtime routines. Why bedtime routines and sleeping habits are important, you may ask. As per the research conducted by the Sleep Foundation, “Almost half of all Americans say they feel sleepy during the day between three and seven days per week.”. So fundamentally we need to strike a great balance between bedtime routines, sleeping patterns, and pre-sleeping activities.

What is a bedtime routine and why is it important?

A bedtime routine is a regular thing you do every night before you go to bed which can give you a feeling of security, peace of mind, and make it easier to fall asleep. Please remember the ideal time to go to bed is when you feel sleepy, not when you feel bored or tired.  An ideal bedtime routine  1) Should calm you down and help you feel relaxed and comfortable. 2) Should be relaxing, not stimulating.  3) Shouldn't involve watching TV or reading or doing anything that keeps you alert. 4) Should end when your body is ready to close your eyes and sleep.  Let us find out the importance of bedtime routines.  Bedtime routines are a relatively new thing as it wasn’t a big deal until about 10 years ago. However, nowadays, bedtimes are much more regular. These routines are boring if they are not interesting, right? Adults have routines that are more sophisticated than they seem. The most important aspect is that our body requires us to go to sleep at certain times every night, and the body requires consistency. The bedtime routine will help you establish the consistency required by getting your body ready for bed. These routines improve your health, mood, and energy levels throughout the day, be more productive and solve certain health problems. The evening routine of a toddler is pretty straightforward. Let’s face it – their day revolves around sleeping and eating. As per the scientific data, a sleep-deprived person may be more prone to heart disease, stroke, diabetes, weight gain, depression, anxiety, impaired immune function, and early death, so the right bedtime routine can play a vital role in the quality of sleep.

Good bedtime routine

Here we will discuss what comprises a good bedtime routine for adults and how it affects their day-to-day life. There is no set definition but a great bedtime routine generally sets the mood for a good night’s sleep, helps you relax your mind and body, and helps you wake up feeling refreshed in the morning. A good bedtime routine is important for everyone regardless of their age. Creating a bedtime routine can help you sleep better and fall asleep faster. It will also help you lead an overall happier and healthier life. The Foundation of a Bedtime Routine is Sleep-Health (Having a Fixed number of Sleep Hours and a Set bedtime) Do you have trouble getting up in the morning or trouble sleeping at night? Or are you struggling to find answers to how to sleep well all through the night? Choosing a bedtime and sticking to it is important for your productivity, mental health, and overall life balance. Sleep is essential for your well-being. If you don’t sleep enough, you will feel tired, irritable, and unmotivated. A lack of sleep can wreak havoc on your life and health. Sleep helps us recover physically, mentally, emotionally, and even spiritually because, without sleep, all other parts of our life suffer. Getting a good night's sleep is as important as eating healthy. But what is the best time for you to go to bed and how many hours of sleep should we be aiming for? Let’s find out with facts from experiments. Some sleep researchers who study circadian rhythms decided to try an experiment and they found that those who got to sleep and wake up whenever they wanted were the most tired. Hence a great balance of bedtime routine and sleep health might give you time to finish tasks, such as reading or doing the dishes, before your body's biological clock says it's time to go to sleep. 10 Bedtime Routines that can help you reduce stress and make us feel more relaxed, alert, happy, and more productive at work and life.

Get rid of caffeine or coffee after the evening

For many adults, coffee is a daily ritual, starting in the early morning and carrying on throughout the day. However, caffeine has drawbacks, and for adults, the most important one is that it interferes with the sleep process. Did you know Caffeine is a stimulant and it affects your brain? Your brain normally produces mood-altering chemicals. These chemicals help keep you in a good mood.  When you drink a stimulant, your brain tries to produce more of these mood-altering chemicals and your brain's normal production of mood-altering chemicals shuts down.  So the more caffeine you drink, the more of the brain's normal chemical production is blocked. If you have trouble sleeping, caffeine may help you. But caffeine may make you more restless, and may also interfere with the production of melatonin, the chemical that helps you sleep.  Caffeine is chemically active only from about 6 a.m. to about 6 p.m. Caffeine makes people more productive, but only for an hour or two. After that, it just wears off. So plan your caffeine intake carefully!

Have a healthy dinner, light food, and warm drink

The traditional practice of having a heavy meal before sleep has long been shunned by medical experts. Our digestive system needs to slow down at night so that it can repair and rejuvenate itself. A heavy meal is just the opposite. A healthy menu is essential if you want to get a good night’s sleep. It is important that you eat a light but fulfilling dinner before going to sleep. This will ensure a quiet sleep and prevent indigestion when sleeping.  Make sure to consume enough fluids in the day to avoid waking up thirsty in the night for water.

Plan Out the Next Day and Read Goals Before Sleeping

When the world is silent, it’s easy to hear your thoughts. You can take advantage of this by having a routine so when you wake up you know exactly what you need to do. The best part is that your subconscious will be working on this while you’re asleep. Next time you go to sleep, set yourself a goal. Maybe it’s reading a few chapters in a book, having an hour of entertainment, waking up earlier than usual, finishing a project, or setting aside time for hobbies and exercise.

Set your mood, and put on some calm music

After some self-reflection do consider things that smoothen your mood like having showers and reading a few pages from a book before going to bed will set the mood and prepare the mind for sleep (You can also choose neutral colours for your bedroom walls to create a relaxing environment in the room) Everyone has personalized hacks to help them relax before they go to bed. Some people read while others take a hot bath, but we prefer listening to music.  Open your media player and queue up some tracks. Don’t think too hard about the music you’re listening to though.  Consider playing Lofi music and let it simply seep into your subconsciousness, blanking out the worries of the day.

Trying aromatherapy

The theory behind Aromatherapy practice is that the sense of smell has deep connections to your limbic system and nervous system, as such, it can alter how you feel and perform physically.  Lavender is the single most relaxing aromatherapy oil. It can relax you before bedtime, relieve stress, and help you fall asleep faster. Take some lavender oil under your nose right before bed, put some lotion on your feet before warming them in bed with socks.   All of this will help calm the mind and body, which will allow you to fall asleep faster and have a more restful sleep.

Improving sleep hygiene

Sleep hygiene is a set of rules or habits that are used to maximize the quality or length of sleep.  Don’t forget your teeth:  Teeth brushing prepares you for sleep and is also effective in preventing many oral diseases because bacteria are contained in plaque which is removed by brushing. Brushing teeth after meals is important not only for healthy gums but also to keep your breath clean and fresh!

Avoid using electronic devices and declutter your space

How many times do you check your phone before bedtime? When thoughts of the day linger in your mind, it can make it much harder to fall asleep.  Having some time away from your devices and focusing on yourself, your sleep, and your health is always a good thing. It’s time to declutter the space around your bed (and your mind). Your bedroom and bed should become a place for relaxation and rejuvenation and not a source of stress and anxiety. Decluttering your space is a great way to improve your mental state and reduce stress.

Prepare your bedroom and overcome sleep disruptions

The bedroom is like an outdoor dining pavilion for sleep. Set the scene for a good night's sleep with:
  • Sleep Timer: Adjust to help you fall asleep at night.
  • Night Light: To soothe you to sleep with light, instead of sound.
  • Alarm: Gradually increase alarm volume to gently wake you up.
  • Sunshine Alarm: Slowly brightens to wake you up with light. 
Despite all the alarm clocks, reminders, and phone calls, not all of us are morning people. Sleep disruptions are no fun, and they can make our mornings pretty miserable. A great way to create a sleep routine is to develop healthy sleep habits.

Perform meditation and avoid negativity and randomness

Most of us feel tired and sleepy when we’re in bed. There are specific biological changes that occur during sleep that cause this tiredness, and in some ways, we can change our circadian rhythm habits. Have you ever wondered how meditation before sleep can improve your sleeping habits? Meditation before bed has the power to enable us to fall asleep faster, wake up feeling more refreshed, and combat stress.  It also helps with your anxiety, depression, stress levels, improves memory, focus, quality of sleep, pain management, creativity, and spiritual enlightenment needs.  Close your eyes and breathe deeply for a moment to soak in the silence. Taking some time to practice mindfulness before bed may help you sleep better.

Reading Books

Everybody has their way of relaxing before going to bed. Some people like to read books or watch TV, while others just give up and hit the sack. Reading books before sleep is one of the most difficult tasks, but it’s necessary. It helps you relax and sleep easily.  Reading is a perfect bedtime routine for adults and creating a reading habit will help decrease stress levels, it helps reduce insomnia or just helps us unwind. There are numerous benefits of reading books before bed. It might also help to reset your natural biorhythm. Additional research has suggested that reading during your ‘alone time’ can enhance attention skills and recall memories from the past weeks. Reading books before bedtime has been shown to reduce insomnia, increase daytime productivity and even delay the ageing process.

Final thoughts

In conclusion, there is no one-size-fits-all approach to how we should be going about our bedtime routines and getting ready for bed. However, after reading this article, you will achieve great success in mastering your Bedtime Routines!"

You may also like

View all
Example blog post
Example blog post
Example blog post