Creating an adult bedtime routine is one of the smartest things you can do for yourself. After running around in mental overdrive, you can slow down and focus on what matters most.
The biggest advantage of having a routine to go to rest on a king size mattress is that it is adapted to you. Studies have shown that insomnia is one of the most common sleep disorders.
The stress caused by a busy work day and an active personal life can cause anxiety at bedtime. Creating a bedtime routine puts your body in a relaxed state. When you’re done, your body will feel relaxed and ready to turn out the lights.
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Since no two bedtime routines are the same, we’ve rounded up our favorite ideas below. Read on to get inspired and create your own routine.
Your bedtime routine should be easy and consist of taking care of yourself. It may take a few nights to set it up, but be patient. Weekends can be complicated with social events and evening activities, but if you keep it simple, the nightly ritual can pay big sleep dividends.
1. Set an alarm to get ready for bed
You should start your evening routine at a consistent time each night. You can set an alarm or notification on your phone using the iPhone sleep timer or an Android mobile app. It will be a sign of help that will indicate that it is time to disconnect and start your bedtime routine.
2. Eat light and healthy before going to bed
Eating late and drinking alcohol before bed can create unhealthy sleep habits and promote weight gain. Try to limit your eating schedule to 10 hours a day, to improve your metabolism and sleep quality.
If you do get the itch, try healthier options like oatmeal, yogurt, or nuts to boost melatonin levels before bed.
Having a drink or a treat at night can work against you. Alcohol is a depressant, which can make you drowsy while drinking. However, its effects wear off quickly, lowering melatonin levels and disrupting the circadian rhythm, which can delay REM sleep and lead to insomnia. If used as part of a nightly routine, tolerance increases, requiring more alcohol to achieve a drowsy state.
3. Create a playlist before bed
Making a playlist before bed can help you start to let go of mental ties. Psychological studies have shown that listening to music can help stimulate sleep and improve its quality. In a sleep study, 62% of participants reported using music in their nighttime routines to reduce stress.