Adults

How To Create the Perfect Bedtime Routine

February 12, 2021

Do you have a bedtime routine? Most of us follow a familiar pattern that includes washing up, brushing our teeth, and changing into comfy clothes. Sound familiar? Good. Because when it comes to getting adequate sleep, having a bedtime routine you love can make all the difference.

Routine alone has considerable benefits to wellbeing. Routines throughout the day have been linked to better sleep for people of all ages. Routines provide a sense of stability and certainty, shown to improve mental health.

A bedtime routine is one way to incorporate routine into your life easily. Your before-bed routine will set you up for fantastic sleep, starting with when you begin your routine. So, how do you create one that makes sense for you? We’ll help.

Bedtime routines refer to the collection of habits, activities, and practices you tend to do before getting in bed or falling asleep. Each person values different things and finds calm and relaxation from other things. That means your bedtime routine should be unique to you.

What time is bedtime?

Before you get ahead of yourself, the first question is what time bedtime is?

The time you go to sleep is crucial in getting quality sleep overall. Plus, once you know what time you’ll be aiming to shut your eyes, you’ll learn how long your routine can be pre-shut eye.

Suppose you’re not good at sticking to a bedtime. No problem. Some people find setting an alarm for bedtime helps them to remember and stay on track. It might sound silly, but staying consistent with bedtime is proven to improve sleep overall.

Once you’re set on your bedtime, decide how long you’d like your routine to last. Some people may enjoy a long hour of winding down, while others are happy with a 15-minute routine.

What do you do before bed now?

Reflect on what is working and not working in your current routine. Even if you don’t stick to a concrete schedule each day, chances are there are a few patterns you have fallen into.

Let us jog your memory:

Are you late-night snacking?
Are you watching Netflix all night?
Are you following a skincare regimen?
Do you like to journal?
Are you scrolling on your phone?

What are good habits to keep, and what can you afford to stop doing?

Studies show some of the worst pre-sleep activities include eating, drinking caffeine, working out, and looking at screens.

What helps you relax and unwind?

Next, let’s think of what you might want to introduce to your nightly routine. Are there things you have wanted to start doing for self-care but have put them on the back burner? Now is the perfect time.

With this question, we’re looking for some things that release your tension, close out past and present stress, and aid in peaceful sleep. While your routine is individualized, it’s essential to recognize the large body of research supporting some of these nighttime practices:

Meditation and mindfulness practices
Limit use of screens
Journaling
Take a hot shower or warm bath
Yoga or stretches
Prepare for the next day

Are you already working some of these into your day? Great! Make space for them in your day-to-day or add them to your nightly regimen.

Put the Pieces Together

Now that you know what works and doesn’t work, you’re ready to set up your nighttime routine. The perfect routine for you is one that feels right, isn’t stressful, and makes you feel relaxed and prepared for sleep.

Here are some examples of nighttime routines we know you’ll love:

Example routine: Change into pajamas, write a gratitude list with hot tea, brush teeth, do skincare, and read a chapter of a book with the help of your Hatch Restore.

Example routine: Guided meditation by the Hatch Restore at bedside, followed by a hot shower, skincare, and slow stretching.

Example routine: Put the phone on the charger in another room, follow a 10-minute yoga sequence, put out clothes for the morning, write out a to-do list for the next day.

Bedtime can sneak upon us. We urge you to prioritize this nightly regimen for yourself and dedicate time to doing things you love that promote sleep. Sweet dreams!