If you think bedtime routines are for kids only, you’re clearly wrong. Some pre-bed routines are good for adults’ sleep, just as it is for kids. If you are taking a long time to fall asleep, establishing your own sleep routine and using tools like a white noise machine sound could be the key to dozing off faster, getting the right amount of sleep that you need, and improving the health of your body and mind.
The Science Behind How a Bedtime Routine Works
A sleep routine is a sequence of habits done to prepare yourself for sleep. The sleep quality you get depends on more than what you’re doing right before you sleep.
Healthy pre-bed routines train your body and mind that it is time for sleep. When you create a regular, habitual bedtime routine, your brain recognizes this pattern as a sign that it is time to wind down for sleep, which helps you to fall asleep faster and get a more restorative sleep.
When you lack a consistent sleep routine, there could be consequences on the health of your body and mind, including:
- Increased chance of high blood pressure
- Increased chance of obesity
- Increased chance of type 2 diabetes
- Increased chance of poor heart health
- Increased perceived depression and stress
In addition, an irregular pre-bed routine has also been shown to increase the amount of time it takes for you to fall asleep, resulting in less sleep during nighttime and an increased chance of daytime sleepiness.
Setting the Mood: Creating a Calming Environment
Your sleep environment has a profound impact on the quality of sleep and has a huge role in the effectiveness of some pre-bed routines. If your bedroom is not sleep-friendly, you will end up getting little or no sleep at all. Here are ways to work on your sleep environment to make sure you are getting enough rest.
- Ensure your room is quiet
Loud noises can disturb your sleep even if you cannot remember the noise upon waking. Invest in a white noise machine sound if you have situations where you cannot do away with some noises that keep you awake. A white noise machine sound calms and relaxes your mind as it drowns out the other disruptive noises.
- Invest in a comfortable bed and pillow
You will feel more relaxed when lying on a comfortable bed. If your pillows and mattress are not comfortable enough for you, it is time to replace them. This is a good investment that will help you establish some pre-bed routines.
- Turn the lights off
Make sure your bedroom is dark, since it will be easier for you to fall asleep in a dark room than in a well-lit room. Light affects your body by slowing down the production of melatonin, a sleep hormone that promotes sleep in the body. Use dark, thick curtains, turn off all bright lights, and get some good rest.
- Get rid of electronics
Having electronics in your bedroom distracts you from sleeping. They keep your mind alert and produce lights that slow down the production of melatonin, which regulates your sleep-wake cycle.
- Make your bedroom temperature cool
As you sleep, your body temperature goes down. Having a cooler room will cool your body faster, making you fall asleep quickly. The recommended sleeping temperature is between 18 and 22 degrees Celsius. This keeps your body too alert to be able to sleep deeply enough to enter REM sleep, the stage of the sleep cycle that allows your brain to repair.
Unplug and Unwind: The Digital Detox
Did you know that as smartphone use increases, the lack of sleep also increases? The use of smartphones directly correlates with sleep, with greater use demonstrating a significant association with shorter sleep duration and worse sleep efficiency.
Digital detox is some pre-bed routines you can do for a more restful sleep. Taking a break from using electronic devices before bedtime can make a big difference in the sleep you’ll be getting each night. Here are things you can avoid during a digital detox before bedtime:
- Using smartphones or tablets
- Checking email
- Scrolling social media
- Playing video games
- Text messaging
- Watching the news or other TV programs
When you’re preparing for sleep, it is important to limit your usage of digital devices. If it’s necessary to have your smartphone in your bedroom, avoid temptation by placing it across the room from your bed so it is not directly in front of you. It’s also recommended to turn on silent mode, or “Do Not Disturb” mode, so that you won’t be interrupted by messages or phone calls while you’re trying to sleep.
The Best Foods and Drinks for a Restful Night
What you eat during the day can impact how well you sleep at night. If you want to get a good night’s sleep, you must eat or drink foods that contain serotonin in your diet. Studies show that eating less fiber, more saturated fat foods, and more sugar throughout the day results in unhealthy and less restorative sleep.
Here are some of the recommended foods and drinks to add to your daily diet for a restful night.
- Green/herbal tea: Teas come in different flavors such as peppermint, chamomile, lemon, and more. Most herbal teas don’t contain caffeine and are a natural remedy known to help you calm down.
- Warm milk: A glass of warm milk is the best sleep remedy for uninterrupted sleep. You can also add a pinch of turmeric to help you relax and improve your sleep quality.
- Nuts, seeds, and bananas: Nuts, bananas, and seeds are proven to be rich in magnesium, which helps you relax. Add these foods to your diet and get nutrients and improved sleep quality.
- Good quality carbohydrates: Eating some whole-grain meals like brown rice, pasta, and chickpeas can make a hearty dinner meal. Including some whole grains with your dinner is a good option, as this increases the production of serotonin, a hormone that makes you feel sleepy.
Gentle Movements and Stretches to Relax Your Body
Here are bedtime stretches that you can incorporate into your pre-bed routines. You can do these gentle movements in just five minutes before you go to sleep, and let go of the stress of the day, and drift off to sleep.
- Child’s Pose
- Kneel on your mat with your knees hip-width apart and your feet together behind you. Take a deep breath in and, as you exhale, lay your torso over your thighs.
- Try to expand your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
- Rest your forehead on the ground, with your arms extended out in front of you.
- Hold for 30 to 60 seconds.
- Thread the Needle
- Get on all fours with your hands under your shoulders and hips over your knees.
- Reach your right arm underneath and across your body with your palm facing up.
- Bend your left elbow as you gently lean into your right side; you should feel a stretch in the back of your right shoulder.
- Hold for 30 seconds, then repeat on the other side.
- Sphinx Pose
- Lie on your stomach with your legs straight out behind you.
- Place your elbows under your shoulders and your forearms on the floor as you lift your chest off the floor.
- Press your hips and thighs into the floor and think about lengthening your spine while keeping your shoulders relaxed.
- Sit up just enough to feel a nice stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any discomfort or pain.
- Hold for 30 to 60 seconds.
Remember that you can only do light stretches at night, as rigorous and heavy movement before bed can make you feel more alert and make it hard to fall asleep.
A Sample Bedtime Routine You Can Try Tonight
If you’re unsure where to begin, here’s a simple step-by-step plan you can follow tonight. This routine combines some of the most effective pre-bed routines to help you relax, reset, and fall asleep faster:
- Set the mood (30 minutes before bed)
Dim the lights, lower the room temperature, and turn on a calming scent like lavender. If outside noise is a problem, play a soothing white noise machine sound in the background. - Unplug (20 minutes before bed)
Put away your phone, tablet, or laptop. Avoid checking emails or scrolling social media. If you need background activity, try reading a physical book or journaling instead. - Light stretches (10 minutes before bed)
Do gentle movements like Child’s Pose, Thread the Needle, or Sphinx Pose to release tension and relax your muscles - Calm the mind (5 minutes before bed)
Practice mindfulness or a short guided meditation. Even a few minutes of deep breathing can help slow your heart rate and quiet racing thoughts. - Get cozy (bedtime)
Slip into bed with a comfortable pillow and supportive mattress. Keep your phone away from arm’s reach, switch on “Do Not Disturb,” and let your body ease into sleep.
