How to Form the Perfect Bedtime Routine
Are you struggling to get the shuteye you need each night? You're not alone.
About 70% of adults aren't getting enough sleep at least once a month. Another 11% report insufficient sleep every night. In fact, sleep-related problems affect 50 to 70 million adults of all ages.
Failing to get enough sleep every night can impact learning abilities, hand-eye coordination, memory, and alertness. It can cause on-the-job accidents and car crashes, too.
If you're struggling to sleep soundly each night, consider establishing a bedtime routine for adults. A bedtime routine can help you wind down each night. Then, you can get the rest and relaxation you need.
Relax and unwind with these tips today.
1. Establish a Regular Routine
It's important to get seven to nine hours of sleep every night. Failing to sleep soundly could impact your overall health. In fact, insufficient sleep can increase your chance of:
- Heart disease
- A shorter lifespan
When establishing a bedtime routine for adults, the first thing you need to do is establish a schedule. Try to go to bed and wake up at the same time every morning and night.
Establishing a regular schedule will help your body adapt to that schedule.
Otherwise, you could confuse your body by going to sleep and waking up at random times.
Make a list of activities you want to complete before bed each night. These activities can help when you're winding down. You can relax your mind, which could help relax your body.
These activities can include:
- Brushing your teeth
- Taking a shower or washing your face
- Drinking a cup of decaf tea
- Cleaning your bedroom
- Preparing for the next day
- Laying out an outfit for the morning
- Reading a book
- Writing in a journal
Choose activities that help you relax. Repeating the same activities every night will help your body recognize it's bedtime.
Otherwise, disrupting your routine could make it difficult for you to get the rest you need.
2. Light It Right
As you develop your bedtime routine for adults, consider the lighting in your bedroom.
Let the sunlight in. Sunlight can help your body recognize it's time for bed.
If your room doesn't get enough sunlight each morning, consider using a sunrise alarm clock. The clock will brighten when it's time to get up. It can help your circadian rhythm, too.
Light tells your brain to stop producing melatonin. Melatonin can otherwise make you drowsy and reluctant to get up.
Sunlight can also help your body gain vitamin D, which you need for a strong immune system.
3. Improve Your Environment
You can also improve your nighttime routine by making adjustments to your bedroom.
First, try to turn all the lights off right before bed. Remember, darkness can help your body produce melatonin. You'll have an easier time falling asleep as a result.
Avoid using electronics right before bed, too. Otherwise, your cell phone or TV could produce light that will keep you awake.
Try to keep the noise to a minimum, too.
Your brain process sound, even when you're asleep. Noise can act as a distraction. You could struggle to fall asleep or stay asleep if there's noise in your environment.
If there's noise outside you can't control, consider creating white noise using a:
- White noise machine
You can also play relaxing music to help you fall asleep.
Next, consider the temperature in your bedroom. Temperatures above 75ºF or below 54ºF could impact your ability to fall asleep. Try to keep the temperature between 60 and 67 instead.
Your mattress and pillows could impact your ability to fall asleep as well.
Replace your mattress every 10 years. Switch your pillows every two years.
Make sure your mattress is comfortable. Otherwise, it can cause neck and back pain. Pain could impact your ability to fall asleep.
These adjustments could help you start sleeping peacefully every night.
4. Adjust Your Diet
You are what you eat. Your diet plays an important role in your nighttime routine, too.
Plan your final meal a few hours before bed. Otherwise, a heavy meal right before bed could cause heartburn and acid reflux. You might struggle to drift off as a result.
Try to eat foods that are high in protein. Avoid foods that are high in sugar before bed. Otherwise, these foods could keep you awake, alert, and wired.
5. Avoid Naps
Naps throughout the day could impact your ability to sleep soundly at night. Instead, try to avoid naps.
Try to avoid naps with an activity that will help you remain alert and energized. For example, you can add a mini workout to your day. Try stretching or doing jumping jacks to get the blood pumping.
6. Workup a Sweat
An intense workout can help you get rid of excess energy before bed. In fact, your tissues are connected to your biological clock. Exercising can improve your circadian rhythm and melatonin production.
Don't exercise right before bed. You don't want your workout to make you too alert.
Instead, try exercising in the morning.
7. Avoid Sleeping In
Sleeping in during the weekend could confuse your circadian rhythm. Remember, you want to maintain the same sleep schedule every day. Otherwise, your body might think it's okay to sleep in every morning.
Try to wake up at the same time during the weekends. Have a plan of action every morning. Giving yourself a reason to get up during the weekend can help.
8. Minimize Caffeine Intake
Caffeine could impact your sleep schedule, too.
Try to avoid caffeine at least six hours before bed. Otherwise, you might struggle to fall asleep.
Nicotine could stimulate your mind as well. If you want to sleep soundly every night, cut out smoking.
A Bedtime Routine for Adults: 8 Tips for Sweet Dreams
Help your body relax and unwind. With this bedtime routine for adults, you can get sound sleep every night. Adjust your nighttime routine with these easy tips today.
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