Are you struggling with sleepless nights, restless tossing, or feeling exhausted when the alarm clock rings? Establishing a bedtime routine can be your key to unlocking a more peaceful night’s rest and waking up feeling energized and ready for the day ahead. The great thing is that creating this routine isn’t difficult—it just takes a little bit of intention, consistency, and the right tools. In this guide, we’ll walk you step-by-step through how to establish a bedtime routine that fits your lifestyle and helps you sleep better. Let’s dive in.
1. Set a Consistent Sleep Schedule
The first step to building a solid bedtime routine is to commit to a consistent sleep schedule. That means going to bed and waking up at the same time every day—even on weekends. By doing this, you train your body to get used to a rhythm, and it becomes easier for you to fall asleep and wake up naturally.
To help yourself stick to a consistent schedule, you might want to invest in a sleep clock. A popular option is the Hatch Restore Smart Sleep Assistant, which not only helps regulate your schedule but also provides a customizable sleep-wake routine. It’s a highly rated product on Amazon that many people love for its combination of sleep sounds, sunrise alarm, and guided meditations.
2. Start Winding Down 30-60 Minutes Before Bed
If you’ve ever tried to go from a full-on productive day to falling asleep in seconds, you know how challenging that can be. Your body needs time to unwind, and you can make this happen by having a “wind-down” period of 30 to 60 minutes before bed.
During this time, try to avoid stimulating activities like working, using your phone, or watching intense TV shows. Instead, switch to relaxing activities, such as:
- Reading a book (paperback is best to avoid blue light exposure)
- Taking a warm bath
- Doing some light stretching
- Listening to soothing music
Many people find it helpful to use essential oils during this time. You could try the InnoGear Essential Oil Diffuser from Amazon, which has received high ratings. Lavender oil in a diffuser can help ease tension and prepare your mind and body for sleep.
3. Limit Screen Time and Reduce Blue Light
Blue light from screens (phones, tablets, computers, and even TVs) can significantly interfere with your ability to fall asleep. Blue light tells your brain to stay awake by suppressing the production of melatonin—the hormone that regulates sleep.
To minimize blue light exposure, you can use blue light blocking glasses, such as the highly-rated Cyxus Blue Light Blocking Glasses, available on Amazon. Wear these in the evening, especially if you’re working late or watching a show. Alternatively, try to limit your use of screens an hour before bedtime and opt for activities like journaling, reading, or meditation instead.
4. Create a Relaxing Sleep Environment
Your bedroom should be a sanctuary for sleep—dark, cool, and free from distractions. Here are a few tips to make your sleep environment more conducive to rest:
- Keep It Dark: Light can be very disruptive to sleep, so blackout curtains can be a worthwhile investment. The NICETOWN Blackout Curtains on Amazon have fantastic reviews and can help make your room dark enough for a restful night.
- Keep It Cool: Most sleep experts recommend setting the room temperature between 60 and 67 degrees Fahrenheit. If your room tends to get too warm, consider using a cooling fan or investing in a bed cooling system, like the BedJet 3 Climate Comfort System. This popular product lets you regulate the temperature of your bed to keep it just right for sleep.
- Use a White Noise Machine: If noises tend to disrupt your sleep—like traffic, pets, or a snoring partner—a white noise machine can help drown out disturbances. The LectroFan Classic White Noise Machine is a great option available on Amazon and has many positive reviews for its effectiveness in helping people sleep better.
5. Establish a Pre-Sleep Routine
Establishing a consistent pre-sleep routine is a crucial part of training your brain to recognize that it’s time for bed. Think of these activities as signals to your brain that it’s time to wind down and sleep.
Ideas for Your Pre-Sleep Routine
- Take a Warm Bath or Shower: The drop in temperature after stepping out of a warm bath actually signals to your body that it’s time to rest. Plus, it helps relax tense muscles.
- Skincare Ritual: A calming skincare routine can also be a great way to unwind. This is a perfect time to practice a little self-care. Using products like the CeraVe Night Cream can give you a boost of hydration and help calm your mind before bed.
- Write in a Journal: Write down any thoughts that are racing in your mind. This can help you get your worries on paper and out of your head, giving you some mental space to relax. The Panda Planner on Amazon is a favorite because it helps organize both thoughts and plans, so you wake up feeling ready to tackle the day.
- Practice Meditation or Deep Breathing: If you find it difficult to let go of stress, meditation can help. Apps like Calm or Headspace are popular choices, but if you prefer a physical guide, the Inner Balance Meditation Trainer by HeartMath can help you practice effective breathing exercises for a calm mind.
6. Choose the Right Bedding and Pillow
Your comfort is key when it comes to good sleep, and that starts with the right mattress, pillows, and bedding. Here’s what to look for:
- Mattress: If you’re waking up with aches or not feeling rested, it might be time for a new mattress. Many people swear by the Tuft & Needle Original Adaptive Foam Mattress available on Amazon. It’s highly rated for its supportive yet comfortable feel that adapts to your sleeping position.
- Pillows: Your pillow is just as important as your mattress. The Beckham Hotel Collection Gel Pillow is an Amazon bestseller, and its soft-yet-supportive fill has helped many people improve their sleep quality.
- Sheets: High-quality sheets can make a big difference in your comfort level. Consider the Mellanni Bed Sheet Set, which has over 100,000 positive ratings on Amazon, for a smooth and comfortable feel.
7. Limit Caffeine, Alcohol, and Heavy Meals in the Evening
What you consume in the evening hours can have a significant impact on your ability to fall asleep and stay asleep.
- Caffeine: Try to avoid caffeine at least six hours before bedtime. This includes coffee, soda, energy drinks, and even tea. If you crave a warm drink before bed, opt for herbal teas like Chamomile or Peppermint, both of which are naturally caffeine-free.
- Alcohol: While alcohol can make you feel drowsy, it can actually interfere with the quality of your sleep. It’s best to avoid alcohol in the hours leading up to bed.
- Heavy Meals: Eating a large or heavy meal before bed can make it difficult to fall asleep. If you need a snack, keep it light—something like a banana or a handful of almonds can work well.
8. Use Relaxing Scents to Trigger Sleepiness
Your sense of smell is directly linked to the brain’s emotional center, which makes scents a powerful tool for promoting sleep. Many people find it helpful to use relaxing essential oils like lavender, eucalyptus, or chamomile before bed. You could use a pillow spray, such as the This Works Deep Sleep Pillow Spray available on Amazon, to create a calming atmosphere right before bedtime.
9. Limit Stress and Worry at Night
Stress and anxiety are common culprits when it comes to sleeplessness. While it can be difficult to control stress completely, there are steps you can take to calm your mind in the evenings.
- Write a To-Do List for the Next Day: If you tend to stress about everything you need to do tomorrow, take five minutes to write out a to-do list before bed. This helps free up mental space and gives you a plan to tackle the next day.
- Practice Gratitude: Gratitude journaling is another powerful tool. Before you sleep, write down three things you’re grateful for that happened during the day. This helps shift your mind to positive thoughts and reduces bedtime anxiety. The Gratitude Journal by Intelligent Change on Amazon is specifically designed to help you focus on the good moments.
10. Add Light Exercise to Your Routine
Exercise is an excellent way to tire yourself out, making sleep come more easily. But timing matters—strenuous exercise right before bed can be too stimulating. Instead, focus on light stretching or yoga in the evening.
A great tool to help you stretch properly is the Stretching Strap by OPTP. It’s available on Amazon and can help you deepen your stretches in a gentle and relaxing way, helping release muscle tension before bed.
11. Listen to Soothing Sounds
Adding soothing sounds to your bedtime routine can also help ease you into sleep. Soft instrumental music, nature sounds, or guided sleep meditations are all great options.
If you prefer a tech solution, the HoMedics SoundSpa Sound Machine is highly rated on Amazon. It offers a variety of nature sounds and white noise options that can help calm your mind and provide a sense of comfort.
12. Avoid Checking the Time
Clock-watching during the night can increase anxiety and make it harder to fall back asleep if you happen to wake up. It’s best to turn your clock away from view.
The Loftie Clock on Amazon is an excellent option because it’s designed with sleep in mind. It has a soft-glow face that doesn’t keep you awake, and it also offers guided breathing exercises and soothing sounds to help you fall back asleep if you wake up.
13. Stay Consistent
The most important part of any bedtime routine is consistency. Your body and mind will respond to your cues over time, but they need to see these cues regularly to be effective. It may take a week or two for your new bedtime habits to make a noticeable difference, but stay with it. Trust the process, and you’ll see improvements in both how easily you fall asleep and how rested you feel in the morning.
Wrapping Up
Creating a bedtime routine is all about giving yourself the space to wind down, relax, and prepare for sleep. By setting a consistent schedule, limiting screen time, and creating a comfortable environment, you’ll create the perfect conditions for better sleep. Add in some relaxing habits, such as light stretching, essential oils, or journaling, and you’ll soon find yourself falling asleep easier and waking up feeling more refreshed.
Remember, everyone’s routine may look a little different—find the practices and tools that work best for you, and soon, you’ll be enjoying a peaceful, restful sleep every night.