How to Build the Perfect Bedtime Routine for Better Sleep in 10 Steps

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Most adults should aim for seven to nine hours of sleep per night. However, some people find the process of winding down at night to be challenging.

If you find yourself lying wide awake at night, or perhaps procrastinating getting into bed in the first place, then focusing on building a better bedtime routine might benefit you.

Step 1: Set Up Your Environment for Sleep

Setting up your bedroom for quality sleep is a crucial first step in making your bedtime routine as effective as possible. You can do this by incorporating sleep hygiene recommendations. This term refers to building an environment and daily habits that promote quality sleep.

Some ways you can alter your environment to improve your sleep include:

• Comfortable mattress, pillow, and clean sheets: Comfortable bedding supports better sleep.
• Dim lights: In the evening before bed, turn off overhead lights, use lights on dimmers, or opt for lamps with low-wattage bulbs. This is because bright lights can make your body produce less melatonin, which is a hormone that helps you fall asleep.
• Block out light: It’s ideal to sleep in complete darkness. Use blackout curtains and other methods to cover up any lights overnight.
• Cool temperature: Keep your bedroom at a comfortable, cool temperature, around 65 degrees F. You can use air-conditioning, a fan, or open windows to cool down. Opt for a lightweight comforter or sheet in warmer months.
• Comfortable bed clothing: What you wear to sleep can affect how well you sleep. Opt for cozy, clean bed clothing that is separate from your day clothes.
• Earplugs or white noise: If you struggle to sleep at night due to noise, consider using earplugs or a device that produces white noise, such as a white noise machine, air purifier, or fan.

Sleep hygiene is not necessarily the same thing as a bedtime routine, but it is an important first step in setting yourself up for success.

Step 2: Avoid Late Caffeine

Your bedtime routine starts in the morning. If you drink caffeine (found in coffee, energy drinks, tea, some soft drinks, and more), try to limit it to the morning hours and avoid it in the afternoon and evening. Drinking caffeine within eight hours of bedtime can increase the time it takes to fall asleep and reduce total sleep time.

Step 3: Set a Regular Bedtime

Setting a consistent bedtime and wake-up time can help you get better quality sleep. Plan your bedtime to ensure you get at least seven to eight hours of sleep.

One factor to consider when establishing the time to go to sleep is your chronotype, or your natural sleep-wake cycle. You may be an “early bird” or “night owl.” Some people are better suited to later or earlier bedtimes than others, depending on when they feel the most awake.

Once you’ve set a regular bedtime that works for you, you can work backward to determine when you need to start preparing for the next day and winding down for the night.

Step 4: Prep for the Next Morning

Before getting into relaxation mode for the night, take some steps to prepare yourself for the following day. This might include packing lunch for yourself or your kids, laying out clothes, cleaning surfaces, or putting away dishes.

It’s a small thing, but knowing you’re ready for the following morning may set your mind at ease at night so you can fall asleep when the time comes.

Step 5: Start Winding Down

Plan to start winding down a few hours before bedtime. There are things you can do two to three hours before bed to promote better sleep before getting into the tasks of brushing your teeth and putting on pajamas.

Some things to keep in mind are:

• Avoid large meals: Refrain from eating a heavy, rich, or large meal before bedtime, as this can impact your heart rate and sleep quality.
• Avoid alcohol: Don’t drink alcohol before bedtime. It can also negatively affect your sleep quality.
• Avoid late evening vigorous exercise: It’s best to avoid vigorous exercise ending in the hour before bed. This can make it harder to fall asleep.
• Reduce the amount you drink: Gradually reduce the amount of fluid you drink as you approach bedtime. This can help you avoid waking up to use the bathroom during the night.

Step 6: Take Care of Hygiene

Taking care of your evening hygiene is a big part of any bedtime routine. This can involve:

• Showering or taking a bath
• Skincare routine
• Flossing
• Brushing teeth
• Brushing, drying, and/or protecting hair
• Applying lotion
• Using the toilet

Sometimes, these activities can feel a bit like a chore. Try to practice mindfulness and consciously enjoy the sensations of washing your hair, cleansing your face, and other daily activities. Focus on the sensory experience and add some fun touches, such as lighting candles, trying a new bodywash, or playing relaxing music, to make the routine more enjoyable.

Step 7: Put Away Electronics

It’s time to put away your phone or tablet until tomorrow. It’s a common recommendation to turn off electronics at least 30 minutes before bedtime.

Numerous studies have found that electronic use before bedtime can negatively impact sleep quality, delay bedtime, and decrease total time asleep.

This happens due to not only spending time on your phone instead of sleeping, but also to the effects of blue light exposure, reduced melatonin, and increased mental stimulation and physical alertness caused by interacting with electronics.

If you find it hard to resist looking at your phone, consider charging it in a separate room, as well as storing other tempting electronics outside your bedroom. You can use a traditional alarm clock instead.

Step 8: Make a Physical Connection

Sex and cuddling can certainly be part of a healthy bedtime routine. Sleep hygiene experts say that your bed should be reserved for sleep and sex only.

One study found that orgasm, either with a partner or through masturbation, significantly improved sleep quality and reduced the number of wake-ups. In another study, only partnered sex with orgasm was associated with improved sleep quality and faster time falling asleep.

The answer to why sex helps you sleep better may lie in the hormone oxytocin, which can make you feel calm and sleepy. This hormone is also released during activities such as hugging, cuddling, and kissing.

Step 9: Try a Relaxation Practice

If you find your mind racing with to-do lists or worries before bed, then you might benefit from a relaxation practice. Some examples include:

• Aromatherapy: Using calming scents, such as in a lotion or diffuser, may help you fall asleep. Lavender, in particular, has been shown to improve sleep quality and reduce the time it takes to fall asleep.
• Meditation: Mindfulness meditation has been shown to improve sleep quality. You can practice this on your own, or with a recording or app.
• Gentle stretching or yoga: Doing gentle stretching or yoga poses in bed may help you loosen up and feel more relaxed.
• Listen to calming music: Turn on some instrumental or otherwise calming music before bed.
• Visualization: Try to imagine relaxing scenery or images of yourself falling asleep.
• Progressive relaxation: This relaxation practice involves tensing and relaxing each body part, usually working your way up from your feet to your face.

Don’t feel pressured to do all of these. Select one or two practices to test and see if they can be beneficial.

Step 10: Read a Book

Reading a book before bed is a comforting habit for many people that helps them prepare for a restful sleep. In one study, 42% of people who read a book before bed reported an improvement in their sleep quality, compared to 28% of the group who did not read a book before bed.

Once you feel your eyes drooping and your focus disconnecting, put your book down and close your eyes for sleep. The trick here is to choose a book that is interesting but not too interesting. Avoid reading a book filled with cliffhangers at bedtime that’s liable to keep you up for hours.

What to Do If You Still Can’t Fall Asleep

It can certainly be frustrating if you’ve followed your bedtime routine and still have difficulty falling asleep. Sometimes, this happens.

If you haven’t fallen asleep after 20 minutes of trying, don’t force it. You can get out of bed at this point and engage in a quiet activity in low-level lighting, such as reading a book or practicing one of the relaxation techniques mentioned. Continue avoiding electronics.

Once you start feeling sleepy, return to bed and try again.

Summary

Sleep is essential for health. Building a bedtime routine can set you up for success when it comes to falling asleep, staying asleep, and getting high-quality sleep. From setting up your bedroom environment to limiting caffeine to putting away your phone, the steps above should help you build an ideal bedtime routine.