7 Ways to Overhaul Your Nighttime Routine for Better Sleep and Rest

If you regularly spend your nights tossing and turning or wake up feeling tired despite spending enough time in bed, your evening habits could be to blame. Sleep is a pillar of good health. That’s why it deserves the same attention and care as nutrition and exercise. Here are seven habits to add to your bedtime routine for better sleep.

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1. Set a consistent sleep and wake time

Many people stay up late during the week, sleep in on weekends, then wonder why they feel tired on Monday morning. Without a consistent sleep schedule, your body can feel like it’s dealing with jet lag. You need to go to bed and wake up at the same time every day to regulate your internal clock. Doing so helps you fall asleep and wake up naturally.

Aim to keep your sleep and wake times within the same 60-minute window each day, and get at least seven hours of sleep five nights a week. The more predictable your schedule becomes, the easier it may be to drift off at night.

2. Practice relaxation techniques

If your body still feels tense at bedtime, relaxation techniques can help ease your transition into sleep. Since the hours you spend sitting, exercising, commuting, and dealing with daily stress can leave your muscles feeling tight, gentle stretching is a good place to start. A few minutes of slow, controlled stretches can help release that tension. This may improve your sleep quality and the time it takes for you to fall asleep.

In addition to stretching, you may add meditation to your bedtime routine for better sleep. Practicing meditation can help reduce stress and calm your mind by encouraging you to notice your thoughts without getting caught up in them. Simply close your eyes, take slow breaths, and focus on the sensation of breathing in and out to help your body and mind settle down before sleep.

3. Reduce evening screen exposure

Phones, tablets, televisions, and laptops have become a normal part of daily life, but they may make it harder to unwind before bed. The blue light emitted from the screens can interfere with your body’s natural sleep-wake cycle, so it’s more difficult to feel sleepy when you want to. At the same time, the content itself can keep your brain engaged when it should be preparing for rest.

One study of 45,202 university students found that using screens in bed was associated with insomnia symptoms and shorter sleep durations. Researchers believe this may be because screen time usually replaces time that would otherwise be spent sleeping. If you’re trying to create a bedtime routine for better sleep, reducing screen use can be an effective habit to add. Experts generally recommend avoiding screen time about an hour or two before bed.

4. Clear mental clutter before bed

Many people climb into bed only to remember tomorrow’s tasks, unfinished projects, or random worries that suddenly feel urgent at 10 PM. One way to deal with this mental clutter is to get it out of your head and onto paper.

Journaling allows you to express yourself and process your feelings in a healthy way. It may help manage anxiety and support overall mental well-being. Plus, it’s fairly easy to do, since a few minutes is enough. Here’s what you can write down:

• A to-do list for tomorrow
• Worries or concerns on your mind
• Things you’re grateful for
• Ideas you don’t want to forget

The mental unloading process can help create a sense of closure at the end of the day. Therefore, you may find it easier to relax when it’s time for sleep.

5. Watch what you eat and drink before bed

Your evening food and drink choices can affect how well you sleep. According to the National Sleep Foundation, eating a light meal two to three hours before bedtime gives your body time to digest and prepare for sleep. A heavy meal or high-calorie snack may do the opposite. Additionally, it can help to limit alcohol, caffeine, spicy foods, and foods high in added sugar in the hours before bed.

If you need an evening snack, consider having milk or another dairy product. They contain an amino acid involved in the production of melatonin, a hormone in your body that signals it’s time to sleep. 

6. Create boundaries around work

Because of technology and constant internet access, work no longer stays in the office. Emails can arrive at any hour, and notifications can pop up throughout the evening. The problem is that your brain needs time to shift out of work mode before it can enter rest mode.

A study highlighted that checking work email after hours can contribute to emotional exhaustion and burnout because it becomes harder to mentally disconnect from job responsibilities. The study also points to something called “telepressure,” which is the feeling that you need to respond to messages immediately. The more you feel this pressure, the harder it is to mentally switch off from work.

You can protect your sleep by setting a cut-off time for work each evening. Once that time arrives, resist the urge to check emails or tackle one last project.

7. Keep your bedroom cool, dark and comfortable

Your sleep environment can significantly impact the quality of your rest. Even if you have a solid bedtime routine for better sleep, it might not be effective in a less-than-ideal environment.

Darkness is important because it helps trigger melatonin production. If any light from streetlights or passing car headlights enters your room, invest in blackout curtains or an eye mask to keep it as dark as possible. 

Noise can interrupt sleep, too. If outside sounds are a problem, you can consider silicone earplugs, double-paned windows, a fan, a white noise machine, or relaxing music to help create a more consistent sound environment.

Since your body’s core temperature naturally drops at night during sleep, make sure your bedroom is cool. Temperatures between 60 and 67° Fahrenheit may encourage more uninterrupted sleep.

Signs you need a bedtime routine for better sleep

Sleep struggles are a common problem in the U.S. The CDC reports that nearly 15% of adults have trouble sleeping most days or every day. You may benefit from a bedtime routine for better sleep if you:

• Regularly struggle to fall asleep
• Wake up feeling tired despite spending enough time in bed
• Notice your mind racing at night
• Rely heavily on caffeine to get through the day
• Feel restless or wired when bedtime arrives

While occasional restless nights happen to everyone, ongoing sleep issues can affect both your physical and mental well-being. One insufficient or poor night’s sleep can leave you feeling irritable, unmotivated, and less productive. If the struggle continues, your risk of health concerns such as obesity, diabetes, high blood pressure, and heart disease may increase, as well as risks of anxiety and depression.

How to build your ideal evening ritual

You cannot expect your mind to go from full speed to fully asleep in a matter of minutes. Creating a wind-down ritual can help cue your brain that it’s time for sleep.

Start with one or two habits from the list above that feel realistic and easy to maintain. As soon as they become a natural part of your evening, you can gradually add more. A simple ritual can include putting your phone out of reach, listening to relaxing music, reading a chapter of a book, writing down a few thoughts or things you’re grateful for, and taking several slow breaths before lying your head on a pillow.

Connecting new habits to existing ones can make them easier to stick with. For example, you might stretch after brushing your teeth or spend a few minutes journaling while drinking warm milk.

Your bedtime routine for better sleep starts tonight

A bedtime routine is an investment in every part of your well-being, but it doesn’t have to be perfect. Start with one small change, stick with it, and build from there. The sooner you start, the sooner you’ll reap the benefits of waking up rested, recharged, and ready for the day ahead.

Eager to learn more? Then check out this ultimate guide to getting a better night’s sleep.

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