We all need to get a good night’s sleep to be our best selves, both mentally and physically. But sometimes it’s hard to get to sleep, no matter how exhausted you are. Establishing a pre-bedtime routine can be a great way to train your body and mind to relax and drift off to sleep quickly and easily. Not only will a bedtime routine make it easier to fall asleep, it can also lead to a more restful night’s sleep.
Starting and sticking to a routine can be intimidating, but with the right tips you’ll have no trouble getting your routine up and running. Read on to learn about the power of a pre-bedtime routine and how to make one that works for you.
Getting a good night’s sleep is essential for our health and wellbeing. By implementing a pre-bedtime routine, you can help ensure you get the rest and relaxation you deserve.
Set a Consistent Bedtime
Having a consistent bedtime is the foundation of any successful pre-bedtime routine. And by consistent, we don’t mean sometimes going to bed at 9pm and other nights at 11pm. Aim to go to bed and get up at the same time every day, even on weekends. So find a bedtime that works for you and make sure to stick to it.
Once you’ve found your ideal bedtime, setting a consistent routine leading up to it will help your body start to associate it with sleep. For example, if your bedtime is 10 pm, the same checklist of pre-bedtime activities should take place at roughly the same time every night.
Go Tech-Free Before Bed
One of the most important steps in your pre-bedtime routine should be to avoid screens for at least an hour before you go to bed. This means no laptops, phones, tablets, or TV. This step is key to winding down before bed and getting better sleep.
Spending time away from any type of device can be hard, but it’s worth it. Consider reading a book, meditating, or listening to soothing music instead.
The blue light from screens can disrupt your melatonin production which is essential for proper sleep. Cutting out screens from an hour or two before going to bed can help you fall asleep faster, sleep more deeply, and wake up feeling more refreshed.
Create a Checklist For Yourself
Creating a personal checklist of activities to do before bed is a great way to relax your body and brain. Depending on how much time you have before bed, your checklist could include:
- Writing in a journal
- Gentle stretching
- Taking a hot bath or shower
- Having a cup of herbal tea
- Listening to calming music
- Reading a book
By having a checklist of activities you do every night, you’ll be more likely to stick to it. Focusing on a few small tasks can help shut down your mind and allow it, and your body to relax.
Make Sleep The Priority
Keep in mind that the main goal of your pre-bedtime routine is to give yourself time to wind down both mentally and physically. Don’t cram too many activities into your nighttime checklist; it’s best to keep things simple and short.
Your pre-bedtime routine may feel like a waste of time, but it can be essential for having a good night’s sleep and waking up fully rested. Experiment with different routines and activities to find ones that fit your life and help you get to sleep quickly and easily.
Conclusion
Creating a pre-bedtime routine can be a great way to make going to sleep easier and ensure a restful night’s sleep. Setting a consistent bedtime, avoiding screens, and establishing a checklist of calming activities can help you drift off to la-la land in no time.