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  • Writer's pictureRache Vaglio

How to Create a Nighttime/Bedtime Routine for a Better Night's Sleep

Getting enough sleep is essential for our overall health and well-being. But how do we ensure we get a good night's sleep every night? The answer is having a bedtime routine. In this blog post, we'll show you how to create a bedtime routine that will help you get the best sleep possible.


Step 1: Determine your ideal bedtime and wake-up time


The average person needs 7-9 hours of sleep per night. For the purpose of this article, we'll use the standard 8 hours of sleep time. So if you need to wake up at 6 AM, you should aim to be asleep by 10 PM.


Step 2: Stop consuming stimulants before bed


Food and drinks can affect your sleep quality. To prevent this, stop eating 2-3 hours before bed and avoid alcohol at least 4 hours before bed. Caffeine should be stopped before 4 PM, and screens should be avoided after 9:30 PM, or even better, 9 PM.


Step 3: Set up your bedtime routine



Once you've finished your daytime activities, it's time to start your bedtime routine. Here's a sample routine you can follow:


  • Change into comfortable clothes for bed

  • Perform your hygiene, grooming, and beauty routine

  • Engage in relaxing activities to help you wind down, such as meditation, relaxation, stretching, or listening to soothing music

  • Turn off all devices and lights and go to sleep

Step 4: Make adjustments as needed


Everyone's bedtime routine will look different, so feel free to make adjustments as needed to fit your schedule. It may be difficult to start going to bed at 10 PM if you are often up until 1 in the morning. So work your way back little by little. You may find that an 11:30 bedtime works best for you and that you only need 6 1/2 hours of sleep. On the other hand, you may find you feel best with more sleep and 9:30 is the ideal time to hit the hay.


Examples of Evening/Bedtime routines:


Example 1:

  • 6:00 Go to the gym after work and return home showered and changed by 7 PM

  • 7:00 Prepare dinner at 7:00 and eat by 7:30 PM

  • 7:30 Clean and do chores between 8-8:30 PM

  • 8:00 Relax until 9-9:30 PM

  • 9:30 Perform your hygiene, skincare, and other self-care routines

  • 10:00 Read a book or listen to soothing music until 10:30 PM

  • 10:30 Turn off all devices and lights and go to sleep

Example 2:

  • 6:00 Arrive home

  • 6:30 Dinner prep

  • 7:00 Eat, glass of wine

  • 7:30 Clean up

  • 8:00 Wind down - Watch TV, social media, laundry, pay bills

  • 9:30-10 Get ready for bed - Hygiene, skincare, other self-care

  • 10:00 Relaxing activity - meditation, relaxation, stretching, listening to soothing music.

  • 10:30 Turn off all devices, shut the lights, go to sleep

Step 5: Stick to your routine

It takes time to develop a bedtime routine and make it a habit. So be patient and stick to your routine every night, even on weekends. With practice, you'll start to see the benefits of a good night's sleep and feel better overall.


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