Healthy Bedtime Routine

Tips to Achieve Restful, Rejuvenating Sleep

Establishing a bedtime routine that enables you to achieve the best possible sleep can make all the difference in how you function and feel. Good sleep habits facilitate your physical and emotional wellbeing on a daily basis.

bedtime routine

The following advice from the National Sleep Foundation will help you get the healthy sleep you require.

Maintain a regular sleep schedule.  

When you go to sleep and wake up at the same time every day, your body clock regulates, enabling you to fall asleep more easily at bedtime – and stay asleep throughout the night

Engage in a calming bedtime routine before sleep. 

Help your body wind down at night. Play soft music, read a book, take a warm bath, meditate, or engage in other relaxing activities that reduce stress and prepare your body and mind for a good night’s rest.

Create a relaxing sleep environment in your bedroom. 

Clean bed sheets, comfortable pillows, a good mattress, and cool temperatures between 60 - 67 degrees (F) will facilitate sleep. 

Make sure there is no light in your bedroom. Unplug electronics, as the light from screens and on-switches can activate your brain. Use blackout curtains, if necessary, to stop light that can project into your bedroom from outside. 

Check for noises or other distractions, as well. To block out sounds, consider a room fan, “white noise” machine, or ear plugs that drown out noise that can otherwise keep you up at night.

Keep work-related items and television out of the bedroom. 

Your bedroom should be a place of comfort and rest. Resist the urge to watch TV or perform work where you sleep. Keep computers, electronics, phones, work papers and other business-related items and projects in another room.

Resist napping during the day and get plenty of exercise.

If you find it difficult to fall asleep, avoid taking a nap during the day – even if it is a short one that seems to rejuvenate you.  Also, daily exercise will help you sleep better and feel better. Plan yourexercise early in the day. Physical activity at night may cause difficulty falling asleep.

Keep your body’s circadian rhythm in check.

Your body responds to periods of wakefulness and sleep, based on light and other activities. If you have difficultly falling asleep at night, avoid bright light in the evening before bedtime and purposely expose yourself to morning sunlight to adjust your body’s circadian rhythm to your required sleep schedule.

Avoid alcohol, caffeine and cigarettes for 3+ hours before bedtime.

Drinking beer and hard liquor, smoking cigarettes, and consuming caffeinated drinks and foods (including chocolate) close to bedtime can interfere with your ability to fall asleep and stay asleep.

Avoid heavy meals 3+ hours before you go to sleep. 

Eating a large meal before bedtime can make it difficult to sleep well. Some foods in particular can impair your ability to sleep, even if consumed more than three hours before bedtime.

These include spicy foods, smoked meats, sugar-laden items, fatty and fried dishes, and soy products. Conversely, some foods can help promote sleep. Click here for a list of Sleep Inducing Foods.

For more information on achieving healthy sleep, see the articles listed below. If you are experiencing difficulty with sleep over time, be sure to consult your healthcare provider. 

Related Information - Healthy Bedtime Routine

Importance of Sleep
What are Healthy Sleep Habits
Establishing a Sleep Schedule
What is Good Sleep Hygiene?
Sleep Comfort
Insomnia Tips
Sleep Inducing Foods
Sleep Disorders
Getting Rid of Bed Bugs
Sleep Quotes
How to Sleep Better
Sleep Position - Does it Matter?
Tips for Falling Asleep and Staying Asleep

› Bedtime Routine

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