Adults

Why You Need a Sleep Routine and 5 Tips to Make One

September 20, 2021

What is a Sleep Routine?

In short, a sleep routine is a sequence of habits done to prepare yourself for sleep. It doesn’t just start at bedtime – there are important elements of sleep health that can take place throughout the day.

Your ability to fall asleep and get quality sleep depends on more than what you’re doing right before you doze off. Healthy sleep routines rely on how you wake up in the morning and the practices you include throughout your day.

Why You Need a Sleep Routine

Think back to last night and remind yourself what you did just before bed. Be honest and avoid self-judgement as you do this.

Did you give yourself time to wind down and relax? Were you scrolling through social media or the news? Did you shut your eyes with anxious, racing thoughts in your head? So many of us struggle with preparing our mind and body for sleep.

Now imagine your ideal night of sleep. What practices do you include before bed? How much time do you need to start feeling that lulling drowsiness? What’s the environment around you like? Where have you decided to leave your phone overnight? Completing this exercise is step one on your way to creating healthy sleep routines that work.

Your sleep routine depends on you and your unique needs. Remember that ideal night of sleep you imagined? If you don’t think achieving that kind of dreamy sleep is realistic, we urge you to reconsider. Sleep routines are personal and require some effort, but we’re here to support you. Hatch Restore may be just the tool you’re seeking to provide structure to your routine and guide you on your journey to better sleep.

Impact of a Consistent Sleep Routine

A chief benefit of sleep routines is of course, better sleep!

Getting consistent, quality sleep with a personal routine can also lead to:

Lower stress levels
Feeling more energized and less fatigued
Better communication with others
Health benefits like lower risk of disease and a stronger immune system
More exercise

Valuing sleep has a ripple effect on your mental, emotional, and physical health.

Routines keep us on track by fostering predictability–helping us stay on an even keel even in stressful situations. They also allow us the time and place to practice healthy habits and things that make us feel good. Think meditation, journaling, reading and breathing deeply.

Creating a sleep routine for yourself is worth it. Read on for our guide to building a sleep routine that’s uniquely yours.

5 Tips for Creating a Sleep Routine You’ll Love

Now you’re ready to create a sleep routine. We’ll take a look at how you’re waking up and transitioning into wakefulness, your typical daytime activities and what helps you wind down and get ready for rest at night.

Set Your Schedule

First things first, what schedule will you be following? Determine a realistic bedtime and wake up time you’re able to honor.

The CDC recommends 18-60 year old get 7 or more hours of sleep daily.

Getting your full 7-8 hours allows your brain and body to recharge, helping you feel and perform better the next day.

Along with your sleep and wake-up times, you can choose to schedule other healthy habits and activities during the day that inevitably supports your sleep. For example, adding in a morning workout or mid-day break to meditate and compose your thoughts can help set you up for great sleep.

Hatch Tip: 50% of participants in a clinical trial exercised more after implementing a sleep routine with Hatch Restore. Try sticking to your routine 4+ nights per week and note if your exercise patterns change, you may be surprised.

Wake Up Peacefully

Your day (including falling asleep at night) starts with how you wake up in the morning. It’s true; we really can wake up on the wrong side of the bed. After that less than ideal morning experience, the day is thrown off, and later you might struggle to fall asleep.

There are a few things you can optimize in your morning routine to ensure you’re waking up peacefully, refreshed, and not stressed.

Ditch the startling alarm: Wake up naturally with a sunrise alarm, and add in peaceful sounds as well. The Hatch Restore allows you to create a morning routine you’ll look forward to, including your choice of light and sound.
Wake up early enough: Avoid the stress of rushing around in the morning. Set a wake-up time that gives you plenty of time to get up and do what you have to do along with what you like to do.
Plan ahead: Use the night before to prepare what you need for the morning. For example, set aside an outfit, locate your keys, write a to-do list, and plan breakfast so the morning is effortless.

The morning doesn’t have to be a whirlwind of finding an outfit, scarfing down a granola bar, and running out the door. Creating a routine allows you to wake up with a plan, ensuring everything gets done without running out of time or putting things you love on the back burner.

Daily Habits

When we think of sleep, we think of falling asleep at night and waking up in the morning. What about all of the stuff in between? You can have the best morning and nighttime routines and still struggle to sleep or feel your best.

Here are some healthy habits to try each day to support sleep and well-being:

Prioritize self-care
Keep up with your hygiene
Practice daily meditation
Journal about your thoughts and the day
Exercise regularly
Eat a nourishing diet
Find hobbies that you enjoy and make time for them
Head outside and get some safe sun exposure

Wind Down

Bedtime requires your mind and body to get on the same page and recognize it’s time for sleep. Of course, it won’t know it’s time for sleep if you’re jumping around, exposed to bright lights, getting worked up from a show or movie, or eating a large meal.

We recommend avoiding exercise, meals, and screens prior to bed. Try to finish up dinner 3 or more hours before you plan to wind down and turn off screens with blue light 2 hours before bed. Your wind down is your space to relax and get comfortable.

Here’s an example routine refresh that we recommend:

Keep your phone outside the bedroom or at least turn the volume off and avoid looking at the screen.
Complete your skin care routine and nightly hygiene tasks.
Read for 30 minutes. It’s time to get cozy.
Wind down with a mindful breathing exercise to gently send yourself to sleep. Hatch Sleep Membership on Restore has hundreds of wind down options to choose from.

Your Sleep Environment

Support your sleep routine with an optimal environment. The surroundings and room you sleep in can have a massive impact on your ability to fall asleep and stay asleep. Unexpected noises, intrusive light and a toasty temperature can hinder your sleep quality.

Create your optimal sleepscape with:

A cool temperature
Darkness or very dim warm light if needed
A quiet sound environment or Pink Noise
A comfortable (and your own) bed

Finding Your Dream Routine

Routines are the foundation of improved sleep and their impact extends throughout your life from exercise to productivity. Building a routine that works for you is possible. We created the Hatch Restore to do just that. Let Restore help you develop healthy habits, personalize your wind down and guide you on your way to better sleep.

We hope these tips will help you feel more well rested. Have questions about how to find your dream routine? Check out our Membership page or get in touch with us.