Best Bedtime Routine for Adults to Sleep Better Every Night

A sufficient amount of sleep is not only getting eight hours of sleep per day. The quality of your sleep will have a direct influence on the state of your health, mental condition, work efficiency and overall quality of your life. However, it is a problem for a number of people who cannot get to sleep easily, wake up several times at night, or feel tired despite having a full night’s sleep.

If any of this applies to you, do not think you are the only one. According to health specialists, there are millions of people suffering from sleep disorders yearly due to different reasons including stress, erratic sleeping schedule, too much use of electronic devices, bad lifestyle, and medical issues.

It is good to know that a majority of sleeping problems can be resolved simply through having a stable bedtime routine. A bedtime routine is a set of relaxing activities that help your mind and body get ready for sleep. By doing this, you will train your brain that it’s time to relax and get enough sleep.

In this article, you will find out how to create a healthy bedtime routine using evidence-based recommendations of sleep experts and reliable health organizations. You will also find out what mistakes not to make and what to do in order to get quality sleep.

Why a Bedtime Routine Is Important

Developing a consistent bedtime routine helps reinforce your circadian rhythm, allowing your body to recognize when it’s time to rest. Sleep is considered one of the three basic components of proper health care, together with nutrition and physical activities. Sleep allows your body to recover and regenerate tissues, to boost immunity, adjust hormones, solidify memories, and support brain function.

Nevertheless, all those physiological processes can be carried out only when the amount of your sleep and its schedule are appropriate. The human body has a special mechanism that determines whether it’s awake or sleeping time. The name of this process is the circadian rhythm. It works based on certain stimuli from the environment like light, darkness, mealtime, etc.

If you regularly go to bed at different hours at night, spend too much time browsing the Internet in the evening, or use any products containing caffeine, then your body can have problems with producing melatonin, which is necessary for adjusting sleep processes. That’s why creating a routine is important in order to establish your circadian rhythm and help your body understand when it’s time to sleep.

Benefits of a Healthy Bedtime Routine

Adhering to a normal bedtime routine will enable you to:

• Fall asleep quickly.
• Get quality sleep.
• Feel rejuvenated upon waking up.
• Avoid disturbances during your sleep.
• Enhance your ability to concentrate and remember.
• Benefit your heart.
• Boost your immunity.
• Feel good about yourself.
• Minimize stress levels and anxiety.
• Have increased daytime energy and efficiency.

Even though people require varying amounts of sleep, healthy sleeping habits will generally serve most adults irrespective of age.

How Much Sleep Do Adults Need?

Healthy adults typically require 7 to 9 hours of sleep each night, according to sleep specialists. However, having enough sleep is only one-half of the story; quality sleep is just as crucial as the quantity of sleep. Even if you are in bed for eight hours, you may find yourself still tired when you wake up, because your sleep was repeatedly disrupted or because you cannot manage to reach the deepest level of sleep. Continuous restoration through sleep is required for physical health, mental well-being, immune system functioning, and cognitive performance.

When there are sleep quality issues, our bodies send out certain warnings. Symptoms of lack of quality sleep include having trouble falling asleep, repeated waking during the night, headache upon waking, feeling sleepy during the day, difficulty concentrating, irritability, reliance on coffee, and lack of productivity in work or other daytime activities. When these symptoms appear even after following a healthy nighttime regimen, you must consult a specialist to discuss your situation. Your problem might be due to a sleep disorder or some other health issue which needs to be diagnosed and treated properly.

Step 1: Maintain a Consistent Sleep Schedule

Another way of enhancing your sleep is developing a consistent sleep schedule by sleeping and waking up at the same time on a daily basis, including weekends. A regular sleep schedule will ensure your body regulates its natural sleep-wake cycle or circadian rhythm. Instead of making major adjustments to your bedtime overnight, make gradual changes of about 15 to 30 minutes every couple of days until you achieve consistency.

It is crucial to develop some habits that help you stick to your sleep schedule. You should set an alarm at night to signal that it is time to wind down, wake up at the same time every day and not sleep for too many additional hours on weekends because it may upset your sleep pattern. Moreover, try not to spend too much time awake past your usual sleep schedule, even when you are busy with something. It is possible to see how consistency makes you sleep better compared to compensating sleep deficit with additional sleep.

Step 2: Reduce Screen Time Before Bed

Many adults use the last hour of their day surfing social media sites, watching videos or responding to emails. Sadly, this routine can affect your sleep cycle negatively. Electronics produce blue light that prevents the secretion of the melatonin hormone and delays your body’s sleeping cues. Moreover, stimulating material keeps your brain active and makes it harder to calm down.

In order to avoid spending your last hour using your mobile phone, you might want to substitute it with activities that will get your mind ready for sleep.

Better Alternatives

• Read a physical book.
• Listen to some soothing instrumental music.
• Do some gentle stretches.
• Engage in meditation.
• Write in your diary.
• Use the opportunity to do some breathing exercises.

It is widely recommended not to use electronics 30 to 60 minutes prior to going to sleep.

Step 3: Create a Comfortable Sleep Environment

The bedroom environment needs to be one which encourages relaxation and sleeping instead of being one which distracts or stimulates you. It will help you to create an environment that is conducive to sleeping so as to be able to easily get to sleep, stay asleep, and awake rested. To start with, your room temperature needs to be on the lower side because most adults sleep comfortably at between 15°C to 19°C (60°F to 67°F). Equally important is cutting out as much light as possible since even the smallest amount of light interferes with the secretion of melatonin, which is responsible for sleep regulation.

Noise and comfort are equally essential factors that affect the quality of one’s sleep. Unpredictable noise can disturb deep sleep and inhibit the natural process of sleep cycles’ regeneration. If external noise is the source of disturbance, then a white noise device, a fan, or earplugs will be an appropriate solution to achieve more silence. Also, make sure that your bed and pillows have enough firmness for your individual sleeping posture. The replacement of old bedding material and maintenance of your bedroom in a clean and comfortable condition can contribute to better sleep.

Step 4: Avoid Heavy Meals Before Bed

However, what one eats in the evening can significantly influence the quality of his or her sleep. Having a heavy dinner right before going to bed means that a person will keep his or her digestive system working hard when it is supposed to shut down for the period of sleep. Spicy or fatty foods can lead to indigestion and problems like heartburn and acid reflux, thus increasing the likelihood of staying awake and being unable to sleep soundly through the night. In order to allow for adequate digestion of food, it is recommended to have dinner 2 to 3 hours before going to bed.

In case if one feels hungry in the evening after having dinner, it would be better to have a healthy snack rather than a new dinner. It can be Greek yogurt, banana, oatmeal, kiwi, almond, or even whole grain crackers with peanut butter.

Step 5: Limit Caffeine and Alcohol in the Evening

Caffeine is a stimulant which will remain active inside your body for a few hours. Therefore, if it is taken late at night, it makes it harder to sleep. Caffeine can be found in food items such as coffee, tea, energy drinks, soft drinks, and even chocolate. People who have a sensitivity to caffeine may need to avoid it from the early afternoon onward; however, most sleep experts advise cutting out caffeine intake after the early afternoon if you find difficulty sleeping.

Another factor that can affect your sleep is alcohol consumption, despite its initial sedative effect. Though alcohol may help you fall asleep quicker, it interferes with sleep at more advanced levels, which leads to more awakenings and less sleep quality. In order to help your body achieve better sleep, try not to consume alcohol in the evenings and drink enough water during the day. These easy steps will contribute to the quality of your sleep.

Step 6: Develop a Relaxing Wind-Down Routine

For many people, sleeping is hard due to a racing mind after the day has come to an end. Emails, deadlines, work, social media, chores, and the stresses of life may all ensure that your brain is very active. Having a winding down routine sends your body signals that you have reached a place where you are ready to go to sleep. You don’t need a complicated routine either; even just 30 minutes of some simple wind-down time can be beneficial for you.

Select those activities that you like and relax you, and then practice them every night. Reading a paper book, listening to calming music or sounds of nature, engaging in mindfulness meditation, having a relaxing shower or a bath, doing stretching exercises or yoga, keeping a journal, and doing breathing exercises are some activities which can help you de-stress and feel relaxed before you go to bed. You have to be consistent as through consistency, you will train your brain to recognize these activities as sleep triggers and allow yourself to sleep easily.

Step 7: Write Down Your Thoughts Before Sleeping

If your brain starts working the minute you lie down to sleep, don’t worry; you aren’t alone. Many people use the time between getting into bed and sleeping to reflect on past discussions, think about undone tasks, or stress about the duties of the upcoming day. Such thoughts can prevent you from being relaxed, can delay your falling asleep, and may cause increased stress and anxiety. An easy method to deal with them is to maintain a notebook right at your bedside and write a bit before sleeping.

Spend five to ten minutes each evening jotting down what you need to do tomorrow, anything that needs to be remembered, any reflection on yourself or other people, the things you are grateful for, or any anxieties that you need to work through the following day. This is a great way to free up your mind from mental noise, since your brain knows that it doesn’t have to think about those issues anymore once they are on paper. Journaling is actually recommended by many sleep experts.

Step 8: Exercise Regularly—But Choose the Right Time

Engaging in physical activities on a regular basis is considered to be one of the most effective lifestyle choices that can enhance sleep as well as general health. Physical exercises not only help in reducing stress levels and enhancing moods, but also ensure that people get a better sleep, manage their weight effectively, develop good cardiovascular fitness and even normalize circadian rhythms. People who are physically active tend to fall asleep faster, have longer sleep duration and feel more rested after waking up.

Nevertheless, time is equally important as far as the kind of physical activity that one decides on. The reason is that engaging in strenuous exercise right before going to bed might make certain individuals feel overly alert, making it harder for them to sleep. Where possible, one should engage in strenuous exercise like running or weight training during the early hours of the day. In cases where one is forced to engage in any physical activity in the evening, they should go for non-strenuous activities like walking, stretching, cycling, yoga, among others.

Step 9: Choose Sleep-Friendly Foods

The kind of food and beverages you consume at night could affect how you sleep. The nutrients such as magnesium, tryptophan, calcium, and melatonin contribute significantly in enhancing the natural sleep process in the body as well as relaxing it. You need to avoid sugary foods and any other kinds of junk foods which you take at night in favor of those that provide the body with the right nutrients to make it get ready for good sleep. Some examples of foods which you should consider include kiwi, tart cherries, banana, oatmeal, Greek yogurt, almonds, walnuts, pumpkin seeds, turkey, and cottage cheese.

Even your selection of drinks for the evening is very important. Many people have found that having something warm and caffeine free in the evening helps them unwind. There are many such drinks available that help you calm down and sleep better in the evening. Chamomile tea, lemon balm tea, hot milk, or peppermint tea can be good examples of such drinks. In contrast, there are some drinks that you should avoid drinking in the evening since they might not help you get sound sleep. For example, drinking coffee, energy drinks, black tea, or soft drinks with sugar in the evening can disturb your sleep. If you have difficulty sleeping through the night without getting up for using the washroom, you should limit your liquid intake one hour before going to bed.

Step 10: Keep Your Bedroom for Sleep

It is vital that the bedroom be a place only for sleep because the place you sleep in impacts not only the quality but also the amount of sleep. Wherever possible, use your bed only for sleeping, resting and intimate relations, and avoid using it for other activities like working or having fun. The more you will be doing other things on your bed, such as working online or watching TV, the less your mind will be associating your bed with sleep.

Making the bedroom conducive for sleep is another way to boost the quality of your bedtime routine. This can be accomplished through making sure that you have a comfortable bed and pillows that cater for your sleeping posture. Make sure that your bedsheets are clean, the room temperature is cool, and you use dark curtains to minimize the light in the room. Additionally, ensure that the room is not cluttered and you have made it conducive for sleeping.

Common Bedtime Mistakes That Can Ruin Your Sleep

Even small things can have negative effects on your sleep without you knowing it.

• Checking Your Phone Before You Sleep: The blue light blocks melatonin production while the engaging content keeps your brain active.
• Going to Bed at Different Times Each Night: Your body clock gets confused by different sleep times and makes it harder to develop good sleeping habits.
• Having Large Meals Close to Sleeping Time: Large meals can lead to digestion difficulties that hinder your ability to sleep.
• Drinking Excessive Amounts of Alcohol: Although alcohol may make you sleepy, it will hinder REM sleep and fragmented sleep during the later part of the night.
• Taking in Too Much Caffeine Late: Caffeine affects people in different ways; however, many people can avoid caffeine intake after early afternoon.
• Letting Yourself Be Stressed Out: Stress does not go away just because you lie down to sleep.

Morning Habits That Improve Nighttime Sleep

The preparation for a good night’s sleep actually does not start at night but right from the time you wake up. The morning activities can be essential in helping regulate the circadian rhythm, that is, the internal body clock which is important in dictating when you are most alert in the day and ready to sleep in the night. There is no better way of keeping your circadian rhythm in check than by getting 15 to 30 minutes of natural sunlight in the first hour after waking up. Other things that can help include engaging in physical activities all through the day. Experts usually advise that everyone should engage in at least 150 minutes of moderate physical activity each week and strengthen their muscles at least twice a week.

If you have a fondness for napping, it is essential to ensure that you do it for an appropriate period of time. Napping for 20 to 30 minutes will improve your alertness and decrease your fatigue levels without impacting negatively on your night-time sleep routine. If you nap for a long duration of time or take naps late in the afternoon, it might affect your body clock, which would make it difficult for you to become drowsy at bed time.

Signs Your Bedtime Routine Is Working

It takes some time to develop good sleep habits. While some individuals start noticing some improvement in a few days, it may take several weeks to see some improvement for others. However, the important thing is to be patient and not make any changes to your routines often.

When you start sleeping better, you will notice some other changes in addition to falling asleep faster and sleeping through the night without any disturbance. Some of them might include:

Going to sleep within 20 to 30 minutes.

• Sleeping through the night with less waking.
• Not feeling sleepy but fresh in the morning.
• Feeling energetic during the daytime.
• Enhanced concentration and memory.
• Good control over emotions.
• No need to consume caffeine in order to wake up.
• Being more productive at your workplace.

If you find yourself unable to sleep well despite following all the right habits for several weeks, you might want to see your healthcare provider.

When Should You See a Healthcare Professional?

Insomnia that is temporary in nature is very prevalent in people, arising out of temporary conditions such as stress, travel, illness, and changes in the usual routine of the person. However, in the event that it becomes frequent or even chronic, it cannot be overlooked. A consultation needs to be made with a certified health professional in the case of inability to fall asleep or remain asleep for more than three months, loud snoring, experiencing pauses while breathing, awakening with a sensation of gasping and choking, feeling sleepy during the day although enough sleep was obtained at night, waking with a headache, and unusual movements and restless legs.

However, there are cases where having trouble falling asleep may imply a sleep disorder including but not limited to insomnia, obstructive sleep apnea, restless leg syndrome, among others. It is important to seek medical assistance if there are any kind of health problems such as anxiety, depression, pain, among many other problems that are preventing a person from sleeping.

Additionally, it is not recommended to treat oneself with OTC products because these products may not be appropriate for everyone. For instance, drug interactions may take place in people with particular disorders. Thus, it will be easier for a healthcare professional to diagnose the problem and provide treatment for the patient.

Frequently Asked Questions

What is the most effective bedtime routine?

An ideal bedtime routine involves going to bed and waking up at regular intervals, minimizing screen time before going to bed, having a comfortable sleep setting, not consuming caffeine in the evening hours, and engaging in some relaxing activities like reading, stretching, or meditating.

How long should the bedtime routine take?

Generally, most people require 30 to 60 minutes of the bedtime routine to be able to sleep well and comfortably.

Is it harmful to check your phone before you sleep?

It is not healthy to engage in using a smartphone before going to bed due to the blue light emanating from the device, which interferes with the production of melatonin.

Which foods aid better sleep?

Foods rich in magnesium, tryptophan, and melatonin like kiwi fruit, sour cherries, almonds, bananas, oatmeal, and yogurt are believed to promote sound sleep as part of your well-balanced diet.

Is exercise helpful for sleep?

Yes. Regular exercise contributes to better sleep and better general health. However, engaging in vigorous exercise just before going to bed can make it difficult for some people to fall asleep.

Which temperature promotes good sleep?

Most sleep experts recommend maintaining room temperature within the range of 15°C to 19°C (60°F-67°F).

Can I use melatonin every night?

In some cases, taking melatonin may be necessary, but only in specific situations like jet lag and shift work. It should never be taken routinely. It’s advisable to discuss your options with a healthcare provider before taking melatonin, especially if you are pregnant or breast-feeding or have any chronic diseases or use medication.

Key Takeaways

The enhancement of your sleep pattern does not involve a dramatic change in your life routine. The simple and consistent implementation of some actions in the evenings can lead to noticeable results over time.

For creating a bedtime routine:

• Stick to a regular sleep routine.
• Avoid using gadgets before bed.
• Arrange the cool, dark, and silent bedroom.
• Limit heavy foods, caffeine, and alcoholic drinks at night.
• Do relaxing activities such as reading, doing yoga, meditation, or deep breathing exercises.
• Take regular physical exercise during the day.
• Be exposed to natural light in the morning.
• Consult a doctor about your sleep-related problems.

It should be understood that improving your sleeping pattern is a step towards maintaining good physical health and well-being in general.

Medical Disclaimer

This is an informative and educational article and is not meant to be used in place of professional advice or treatment from a licensed healthcare provider. There can be a variety of reasons behind sleep disorders and some of them can be caused by an underlying disease or condition. Seek help from a healthcare professional when you are suffering from sleep disorders, especially if you feel that you have symptoms like loud snoring or periods where your breathing stops at night.

References

These recommendations have been suggested on the basis of guidelines and research from various reputed health organizations and scientific literature, which includes:

• American Academy of Sleep Medicine (AASM): Healthy Sleep Resources.
• Centers for Disease Control and Prevention (CDC): Sleep and Sleep Disorders.
• National Heart, Lung, and Blood Institute (NHLBI), National Institutes of Health (NIH): Sleep Health.
• Sleep Foundation: Evidence-based resources on proper sleep hygiene and good sleep habits.
• American Academy of Family Physicians (AAFP): Recommendations on sleep for adults and treatment of insomnia.
• Watson NF et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015.
• Irish LA et al. The Role of Sleep Hygiene in Promoting Public Health. Sleep Medicine Reviews. 2015.
• World Health Organization (WHO): Health promotion and healthy living advice about sleep and well-being.