Bedtime Routine For Adults

Bedtime routines are usually associated with children. You want them to get enough sleep so that they grow in their sleep and are not as cranky in the morning. News Flash! Bedtime routines are for adults as well. Having structure in your day is something you might be used to, but do you have a structure in the nighttime?

If you’re having any trouble sleeping, or you feel like your sleep, in general, can be a little better, then you should consider a bedtime routine. So many benefits are associated with having a bedtime routine and sleeping better, so let’s get right into that.

Why Should You Consider A Bedtime Routine?

A bedtime routine is simply a set of activities that you do before you get into bed. They usually are simple things, and you can do them within an hour to 30 mins before you plan on going to bed.

Our bodies are really good at reacting to habits. This is where a bedtime routine is helpful. If you are having trouble sleeping at night, giving your body the habit of a routine can help. This essentially will let your body know that it’s time to wind down and rest for the night. In addition to this, bedtime routines help with reducing stress and anxiety. If you have ever heard of people doing their nighttime facial routine to relax, it’s because it’s a time that allows them not to think about stressors and that relaxes them. This is what a bedtime routine does for the body.

A bedtime routine is all about calming down the body. You don’t want to activate your nervous system because this can cause insomnia. In addition, it allows your body to recognize the difference between night and day, which can help you fall asleep faster. So, keep in mind that allowing your body to calm down naturally, with the help of a routine, will help your sleep better overall.

Tips that Help With A Better Nights Sleep

Before we get into what your potential bedtime routine might look like, we’re going to give you some tips that help with getting a better night’s sleep. Paying attention to these tips and adding them to your routine is a great start to improving your sleep quality.

1. Get more sunlight during the day: It’s important that your body knows the difference between night and day, and one of the ways to do that is by getting sunlight.
2. Limit Caffeine 4-6 hours before bed: Caffeine keeps you awake. If you’re a caffeine lover, it’s best to have caffeine earlier in the day and allow the effects to wear off for better sleep.
3. Avoid alcohol 4-6 hours before bed: Though alcohol can make you feel sleepy, it doesn’t promote sleeping well.
4. Reduce blue light exposure: Exposing your body to blue light at night can trick your brain into thinking that it is daytime, which causes you not to sleep.
5. Sleep and wake up around the same times: Training your body into the routine of sleeping and waking around the same time
6. Set your room to a comfortable room temperature: The temperature your body is at before you sleep can affect the quality of your sleep. Try setting the temperature low, watch your body relax, and have great quality sleep.
7. Take a relaxing bath or shower: Studies have proven that showers and baths can improve the quality of sleep in adults. So try taking a shower at least 90 minutes before bed.

Foods To Eat That Help You Sleep Better

Making a snack or meal a part of your nighttime routine is a great way to promote sleepiness. Certain foods can help better your sleep. Please take a look at these and consider adding them to your meals or nighttime routine.

• Almonds, Walnuts, & Pistachios: Almonds are a good source of melatonin and magnesium, which is a sleep-enhancing mineral.

• Chamomile tea: Chamomile helps reduce anxiety. In addition, there is an antioxidant that reduces insomnia and promotes sleepiness.

• Carbohydrates: Rice & oatmeal are both high in carbs, and carbs are known to induce sleepiness. In addition, oats have melatonin.

• Lean Protein: Fish, like salmon, turkey, and chicken, contain an amino acid that promotes melatonin production.

Your Potential Bedtime Routine

Now that you know a little more about the natural ways you can better your sleep. Let’s come up with a bedtime routine that you can follow every night before you sleep.

1. Set a Bedtime: Choose a time at which you will sleep every night. This is the beginning of the process.
2. At least 30 minutes before bed, set your electronics to the side: You might think your Instagram, Netflix, and YouTube will help you relax before bed, but the screen you watch them on produces blue light. Limit how much blue light you get before bed.
3. Have a bedtime tea: There are teas such as chamomile or lavender tea that help relax your body before bed. Just make sure that you drink the tea at least an hour before so you don’t have to wake up to use the restroom.
4. Take a warm bath or shower with music: Water helps to relax the body, and so does music. So, you can use both to put your body into relaxation mode before bed.

5. Prepare your room for bedtime: Cool down your room temperature down and make your bedroom an oasis. Then hit the pillow and enjoy your sleep.

Don’t think that this bedtime routine is set in stone. You can add things that you feel are beneficial to you or that you like and vice versa. Let us know if you implement this routine and how it’s going in the comments.

Resources

Sleep Foundation: Bedtime Routine For Adults

The Healthy: 8 Healthy Habits You Should Always Do At Night

Healthline: The 9 Best Foods and Drink to Have Before Bed

Healthline: 17 Proven Tips to Sleep Better At Night

WebMD: Foods That Help or Harm Your Sleep