How to Build a Better Bedtime Routine for Adults

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There’s no question that having a good bedtime routine is important for kids – it helps them get the right amount of sleep, and sets them up for success in the morning. But what about adults?

Believe it or not, establishing a good bedtime routine is just as important for us! In this article, we’ll discuss some tips for building a better bedtime routine for adults. By following these tips, you’ll be on your way to getting the best night’s sleep possible!

What Is a Bedtime Routine?

A bedtime routine is simply a set of activities that you perform every night before going to sleep. This could include things like taking a shower, brushing your teeth, reading a book, or writing in a journal. The key is to find a series of activities that help you relax and wind down for the evening.

How to Build a Better Bedtime Routine for Adults

Why Is Having a Bedtime Routine Important?

There are a few reasons why having a bedtime routine is important. First, it can help to reduce stress and anxiety. When we have a set of activities that we perform every night before bed, it can help to ease our minds and allow us to relax. Secondly, a bedtime routine can help to improve our sleep quality.

How to Build a Bedtime Routine?

A bedtime routine is essential for a good night’s sleep. But what should your bedtime routine include? Here are some tips on how to build a bedtime routine that will help you get the most out of your sleep.

#1 – Decide on a Set Bedtime

The first step to creating a bedtime routine is to decide on a set bedtime. This will be the time that you go to bed every night, no matter what. It’s important to be consistent with your bedtime so that your body knows when it’s time to wind down and go to sleep. Try to stick to the same bedtime each night, even on weekends. If you need to, set an alarm to remind yourself when it’s time to go to sleep.

#2 – Leave the Electronics Alone

One of the worst things you can do before bed is to stare at a screen. The light from electronic devices can interfere with your body’s natural sleep cycle, making it harder for you to fall asleep. So, put away your phone, turn off the TV, and avoid using any electronics for at least an hour before your bedtime.

How to Build a Better Bedtime Routine for Adults

#3 – Have a Light Snack or Bedtime Tea

Eating a big meal before bed can make it hard to sleep, but you don’t want to go to bed hungry either. If you’re feeling a little bit peckish, have a light snack or cup of herbal tea. Chamomile and lavender tea are especially good for promoting sleep.

#4 – Take a Warm Bath or Shower

There’s nothing quite like a warm bath or shower to help you relax before bed. The combination of the heat and the water can help your muscles to loosen up and ease any tension you may be feeling. If you don’t have time for a bath, even just washing your face and hands with warm water can be helpful.

#5 – Listen to Music or a Relaxing Podcast

Listening to calming music or a relaxing podcast can help to quiet your mind and prepare you for sleep. There are many different kinds of sleep-inducing music available online, or you could try an app like Calm or Headspace, which offer guided meditations specifically designed to help you sleep.

#6 – Stretch, Breathe, and Relax

Taking a few minutes to stretch, breathe deeply, and relax your body can help to ease you into sleep. There are many different relaxation techniques you can try, so find one that works best for you. Once you’ve found a technique that works, practice it every night as part of your bedtime routine.

#7 – Practice Meditation or Guided Visualization

Meditation and guided visualization are both excellent tools for helping you relax and fall asleep. If you’re new to meditation, there are many resources available to help you get started. Once you’ve learned the basics, you can start practicing on your own before bed.

#8 – Read a Good Book

Sometimes, the best way to wind down before bed is to simply curl up with a good book. Whether you’re reading fiction or non-fiction, make sure to choose something that will help you relax and won’t keep you up all night. If you have trouble picking out a book, ask your local librarian for recommendations.

#9 – Write Down a To-Do List or Journal

If you find yourself worrying about all the things you have to do tomorrow, take a few minutes before bed to write down a to-do list for the next day. This will help your mind relax and allow you to sleep better knowing that everything is written down and taken care of. If you’re not a fan of lists, try journaling instead. Writing about your day can help clear your mind and prepare you for a good night’s sleep.

#10 – Prep Your Bedroom for Sleep

You should make sure your bedroom is dark, quiet, and cool to help you sleep better. Consider investing in some blackout curtains or an eye mask to block out any light that might be keeping you awake. You might also want to invest in a white noise machine to help drown out any outside noise that could be disturbing your sleep.


It’s never too late to create a bedtime routine that works for you. Consider your own needs and preferences when creating your routine, and don’t be afraid to experiment until you find what works best for you.

A good night’s sleep is crucial for your health and well-being, so take the time to make sure you get the most out of your slumber. What tips do you have for building a better bedtime routine?

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