The key to better sleep, like many things in life, is not one step but many steps layered on top of each other. In this post I'm sharing 12 tips that can help you relax, unwind and calm your mind in order to prepare for restful sleep.
Why Is A Bedtime Routine Important?
Creating a healthy sleep routine helps you sleep better and deeper and wake up feeling rested. Poor quality of sleep can make your waking hours uncomfortable
In a Healthline.com article, research studies have linked sleep deprivation to long term health problems. Similarly, research by Dr. Xiao Liu and colleagues at Pennsylvania State University show how sleep-related brain activity clears toxin buildup preventing Alzheimer’s disease. These studies may indicate that investing time into your bedtime routine has science based health benefits.
12 Tips For Your Bedtime Routine
1. Start Early
Good rest starts earlier than you think it does. For the best results start your bedtime routine 1 - 3 hours before you want to fall asleep. Don’t underestimate the power of preparing your mind, body and environment to aid in sleep. Of course, adjusting this step is normal and tweaking your start-time will ensure you find your bedtime sweet spot.
2. Keep It Consistent
Keep it simple and choose a time for bed and commit to the schedule. For example, I keep a timeframe to be in bed between 10:30pm and 11:00pm every night. If a bedtime window isn’t your cup of tea pick a time to start winding down because sometimes the idea of "starting" to relax is more enticing than "stopping" an activity.
3. Turn Off The Electronics
Studies show light emitting from our phones and computers, called blue light, limits our body’s ability to make the hormone melatonin. Melatonin influences circadian rhythms which acts like the body’s biological clock. As a result, lack of melatonin disrupts our sleep potentially causing health issues. Turning off phones, computers and televisions at least 30 minutes before bed prepares your body to get in tune with its natural night clock and feel sleepy.4. Get Some Sun
Swap screen light for sunlight. Getting bright light the natural way during the daytime increases your body’s natural vitamin D levels. Quality levels of vitamin D assists with the release of the serotonin hormone. On the day side, serotonin boosts your mood and helps you feel focused. However, low levels of serotonin have been associated with less sleeping hours and restorative sleep cycles. Like I’m always saying, routines make you who you are for better or worse.
5. Stop Caffeine At the Right Time
According to the Cleveland Clinic, 6 hours after you’ve consumed caffeine half of it remains in your body’s system. For example, if you stop drinking coffee 8 hours before you need to go to sleep you have a better chance of achieving restful sleep.6. Dim the Lights
Set a restful mood by dimming lights throughout your home or bedroom. Darkness cues the brain for sleep as well as the production of melatonin, also known as the sleep hormone. By simply avoiding bright lights leading up to bedtime you’ll promote this natural sleep-aid which pumps through your body all night long until sunlight activate serotonin to take over in the morning.
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7. Wear Comfortable Pajamas
There's no better feeling than changing into comfortable pajamas after a long day. Treat yourself to soft, breathable, and non-irritating loungewear or pjs. Pajamas, particularly a comfortable and well-fitting set, play a significant role in:- Keep you warm or cool
- Act as a barrier for flaky skin
- Keep you comfortable
- Signal the brain it’s time relax
8. Clean Your Pillows
Like mattresses, pillows have a limited lifespan. Over time, they accumulate hair, body oil, dead skin, sweat, and makeup, creating a breeding ground for dust mites. These microscopic creatures feed on flakes of dead skin and their droppings can trigger allergic reactions like coughing, sneezing, and itchy eyes.
To keep your pillows fresh and allergen-free, wash them every two months (if washable) and use a dust-mite-proof cover. Wash pillowcases every one to three weeks and replace pillows every one to two years.
9. Bedsheet Quality Matters
Choose sheets, comforters and blankets that promote comfort and a good sleep temperature. Although an adult’s optimal sleep temperature varies you can test your ideal zone by lowering the thermostat by 3-5 degrees. Also, washing your linens and duvets at least once per week reduces allergens also known as dust mites.10. Mattress Tips
A mattress is meant to help you sleep better. But it can also hurt your ability to rest well. How old is your mattress?
Do swap out your mattress every 6 - 8 years.
Do swap your mattress sooner if it's not feeling good to rest on.
Do invest in a good quality mattress
Do get a mattress protector to prolong the life of your matters and prevent allergens, spills and general moisture from harming your bed.
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11. Use Relaxation Techniques
Within 60 to 90 minutes before bedtime, try one of these 6 relaxing, healthy sleep habits:- Practice light yoga or stretching
- Take a warm bath or shower 1 to 2 hours before bed
- Listen to calming music or soundscapes
- Write down thoughts in a journal using the brain dump method
- Drink warm, caffein-free tea
- Practice prayer or meditation
12. Do A Brain Dump
With a brain dump you clear your mind and write all of your thoughts down. Set a timer for 10 minutes and write down any thoughts you’re experiencing. Once the time ends, put the list away and plan to review it the next day to sort, arrange or prioritize the ideas or feelings you “dumped” onto paper. With less to think about you hopefully can focus attention towards sleeping.
Bonus Tip: Night Affirmations for Better Sleep
I’m jumping right into 9 examples of positive, affirmations you can say to yourself, out loud or write down in a bedtime journal for review anytime.
9 Nighttime Affirmations
- I am calm and peaceful
- I am ready for deep and restful sleep
- I choose to be grateful for this still and quiet space I created for bedtime
- I am honoring my mind and body with rest
- I am my best self when I rest my self
- I will let go of my worries
- I believe in waking up feeling refreshed
- I did my best today and look forward to the blessing of tomorrow
- I am grateful for what I accomplished today
To dive deeper into what affirmations are all about…and how to use them read my blog post, “3 Reasons Why Affirmations Are So
Final Thoughts
These 12 bedtime routine tips can make a real difference in how well and deeply you sleep. They're all about helping you wind down and get your mind and body ready for rest. Think of each tip as a small act of self-care that will help you feel calm and relaxed as you get ready for bed.
Xoxo,
