Bedtime Routine for Adults: Why It Is Important to Have One
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When we think of a bedtime routine, we tend to think of our one for our children. It is important to have a bedtime routine for adults as well. We all know how important proper sleep is. When you experience sleep deprivation it has many negative effects on your body.
One of the big reasons that people have a problem falling asleep at night is due to stress. Did you know that you need to actually plan for a restful night’s sleep? Like most things, failure to plan is a plan to fail. It seems simple enough, get in bed, turn off the lights, close our eyes, and fall asleep. If only it were that simple. The key to getting to sleep is to prepare for sleep ahead of time.
Stress is a big thing for adults. Stress can wreak havoc on all aspects of our lives and it can also interrupt our sleep patterns. There’s no avoiding stress altogether, but there is relief available every night. Sleep is an antidote for stress and provides the restorative help you need to face each new day.
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When should you start your bedtime routine for adults?
The best bedtime routine for adults actually starts one hour before you plan to go to sleep.
This makes sense. We start a routine of typically a snack, bath, and storytime with our children for bedtime. Why not have a routine for ourselves? We are busy all day and we need time for our bodies to unwind and start to relax before we actually lay down to go to sleep.
Prior to bed, it is best to do activities that promote and trigger your natural sleep rhythm. Drinking decaffeinated hot tea, taking a hot bath or shower, reading. Listening to meditative content, wearing comfortable clothing, and prepping for bed all promote restful sleep.
What activities affect your sleep?
I personally have a lot of problems with sleep. I am tired a lot and can fall asleep all the time, I just can not stay asleep. This causes me to take short cat naps or “power naps” all day long instead of restful sleep like my body needs. There are things you can do to help your body start to relax at night. Engaging in screen time, drinking caffeine, watching emotionally intense content, discussing sensitive topics, and other activities can trigger you to be more active when you should be winding down.
We are all addicted to our phones. However, when we are trying to relax for the night, we should put them away until morning. I had no idea that constant use of my phone actually harmed my sleep. It does make sense though.
Your circadian rhythm affects your sleep cycle.
The circadian rhythm is a natural biological process in our bodies that helps us discern night from day. We have an innate wind-down window where our bodies shift towards sleepiness and ready themselves to go to bed. Disrupting this cycle with staying up late or overstimulation can cause significant stress and make it much harder to fall asleep and wake refreshed.
You can help keep your rhythm in sync by setting a routine bedtime and sticking to it. Sleep training your body to sleep and wake at specific times can help manage and override stressful thoughts at bedtime because your body will be used to going to sleep on a schedule. Once your body is accustomed to falling asleep and waking at specific times you likely will not need an alarm clock nor have trouble falling asleep.
A lot of us are working from home these days and have a more relaxed work schedule. It is still important to have a routine and get up and go to bed at the same time every day. This includes weekends as well. This will help your body to recognize when it is time to go to bed and you will fall asleep easier and deeper.
Create a routine that works for you.
Creating a bedtime routine that works for you will help you consistently get ready for bed and fall asleep with extraordinarily little effort.
Although they say not to engage in screen time before bed, I find if I just sit on the couch and let my mind relax and watch mindless television I do get tired. Everyone has to find what works for them. We are all unique and our bedtime routine for adults is no different.
Journaling is an excellent way to help your psyche release stress and get ready to go to sleep.
Journaling uses a different part of the brain- The act of writing and journaling uses the creative side of your brain. Journaling doesn’t have to be limited to writing. It can be as creative as you’d like including, but not limited to, coloring, doodling, writing poetry, or any other form of expression.
What is your bedtime routine?
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