How to create the ideal bedtime routine for adults
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Bedtime routines aren't just for kids! Learn why it's important for adults to have an evening wind-down practice and how to create a sleep routine of your own.
It’s normal to have a few late nights here and there, especially during times of celebration. But it’s beneficial to stick to a consistent bedtime routine, winding down and getting to bed around the same time each night, whenever possible. Because, prioritizing sleep quality can be the best gift that you can give yourself.
Getting a good night’s sleep isn't just a luxury. It's a necessity for good health and wellbeing. And a consistent bedtime routine helps transition your body and mind from the day's hustle and bustle to a state of restful relaxation. There are plenty of simple and practical ways of improving your sleep hygiene and enhancing or establishing your bedtime routine.
Why having a bedtime routine matters
When you follow a regular bedtime routine, your body starts to recognize the signals that it's time to slow down and prepare for a night of restful sleep. When you sleep better, you're likely to feel more energized and less anxious during the day. And if your mood is stable, your interactions with others, your productivity at work, and your overall sense of happiness is likely to improve as a result.
Having a consistent bedtime routine is not just about getting more sleep—it's about getting better sleep. Quality sleep is essential for good health as it helps repair your body, consolidates your memories, and resets your emotions. Restorative rest can leave you feeling refreshed and rejuvenated when you wake up.
A bedtime routine can also be a form of self-care. It's an opportunity to take a few moments for yourself and do things that help you relax and feel at ease. Self-care can include reading a book, listening to calming music, or practicing gentle stretches. Each of these activities signals to your body that it's time to wind down.
6 benefits of having a sleep routine
Establishing a sleep routine is a simple habit with powerful benefits that extend far beyond the bedroom. By embracing a bedtime routine, you're not just setting the stage for a good night's sleep—you're cultivating a habit that is the foundation for a healthier and more balanced life.
1. Improves mood and reduces stress: A sleep routine helps regulate your body's stress response, leading to a calmer, more positive mood. Having a set schedule is important for tackling the challenges of daily life with a clear and positive mindset.
2. Eases falling asleep: A predictable bedtime routine helps signal to your body that it's time to sleep. This makes it easier to fall asleep quickly, as your body and mind enter a relaxed state more readily. Consistency is key here—the more regular your routine, the more your body learns to respond to it.
3. Reduces anxiety: For many adults, nighttime can bring a flood of worries and anxieties. Calming activities, like reading or listening to calm music, can help distract your mind from these anxieties, allowing for a more peaceful transition to sleep.
4. Boosts overall health and long-term health: Good quality sleep is linked to a myriad of health benefits. It strengthens your immune system, supports heart health, and can even aid in weight management. Over time, a regular sleep routine can contribute to long-term health benefits, like lowering the risk of chronic health issues like diabetes, obesity, and heart disease. Plus, good sleep routines can even have a positive impact on longevity.
5. Enhances daytime focus and productivity: Sleep plays a vital role in how well you function during the day. A solid night's sleep can lead to improved concentration, better decision-making, and enhanced productivity.
6. Cultivates better relationships: When you're well-rested, you're more likely to be patient, understanding, and present in your interactions with others. It can be easier for you to have stronger, more positive relationships at home and at work if you are getting enough sleep.
Sleep hygiene checklist
Good sleep hygiene is about creating the right environment and habits for sleep. From avoiding stimulants and heavy meals in the evening to keeping your room clean, even small changes in your sleep hygiene can make a big difference to your overall sleep quality.
Dim the lights as bedtime approaches
Keep a comfortable room temperature
Block out distracting noise with white noise
Choose comfortable bedding
Maintain a clean and organized space
Use your bed for sleeping not working
Steer clear of stimulants before bed
Promote relaxation with relaxing scents if you like them
Limit naps during the day and keep them short
Exercise during the early part of the day
Get some natural light during the day
How to wind down for sleep: 9 tips to create a better bedtime routine
It’s not always easy to wake up or fall asleep naturally. By incorporating these tips into your evening, you can create a bedtime routine that not only helps you sleep better but also enhances your overall wellbeing.
1. Regulate your internal clock by setting (and sticking to) a consistent bedtime
A consistent sleep routine helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally. Choose a bedtime that allows for 7–9 hours of sleep and stick to it, even on weekends. Use a reminder on your phone or a bedtime alarm to help establish this habit.
💙 Learn how to become more disciplined in your nighttime routine with Jay Shetty’s Turn Choice into Routine exercise.
2. Prepare for sleep by only using devices for supportive sleep content
The blue light from screens can disrupt your body's ability to prepare for sleep, so if you must use a device before bed, ensure what you’re watching or listening to supports positive sleep, like guided meditations or white noise apps. If you’d like to adopt the no screens before bed rule, you can minimize the use of all screens, including TVs, smartphones, tablets, and computers, an hour before bed.
💙 If you have trouble falling asleep try to Soften into Sleep, a progressive muscle relaxation practice that can help you ease into bedtime. Bonus: You won’t have to stare at a screen while you follow along.
3. Calm your nervous system by practicing breathing exercises
Deep, slow breathing can help reduce stress and prepare your body for sleep. Learn a few simple breathing techniques, such as the 4-7-8 method (breathe in for four seconds, hold for seven seconds, exhale for eight seconds), and practice them as part of your bedtime routine.
💙 Breathe into Relaxation by extending your exhale to calm your system down with Jay Shetty.
4. Release physical tension with some gentle stretching
Incorporate a short stretching or gentle yoga routine into your evening to release physical tension. Look for routines specifically designed for relaxation and better sleep. Stretching helps your body to relax and wind down.
💙 Unwind and move into a restful evening with Mel Mah’s Evening Wind Down routine.
5. Ease anxiety with a short meditation
Even a few minutes of meditation can be beneficial for clearing your mind and easing any lingering stress or anxiety. This can be a powerful tool for transitioning into a peaceful sleep.
💙 Set aside a few minutes and relieve any feelings of anxiety or tension you might be feeling before bed with a 3-minute Calming Anxiety meditation.
6. Distract yourself from worries by reading a good book
Engage your mind with a book that is interesting but not too stimulating or suspenseful. Reading a physical book is preferable to reading on a device, as the latter can emit sleep-disruptive blue light. Enjoying a good read can be a great way to release your mind from the day's worries and relax before bed.
7. Clear your mind by writing down your thoughts
Keep a journal by your bed and spend a few minutes writing down your thoughts, worries, or a to-do list for the next day. Getting everything out on paper can help clear your mind and make it easier to fall asleep.
💙 Calm’s Mindfulness Journal is a great way to start your own journaling practice.
8. Practice self-care by establishing a pre-sleep ritual
Signal to your body that it's time to slow down by following a series of calming activities, like listening to gentle music, taking a warm bath, or drinking a cup of herbal tea.
💙 Listening to calming music in the background can help get you into a relaxed state before bed. Play our Infinite Ambiente for Relaxation music as you go about your wind-down activities.
9. Embrace a positive mindset to release stress
Spend a few moments reflecting on something positive from your day. Gratitude can shift your focus away from stress and toward a feeling of ease.
💙 Try this guided practice to Unwind with Gratitude and relax your mind and body into sleep.
Night time routine examples from the Calm team
The key to a successful bedtime routine is finding what works best for you and sticking to it consistently. We recommend trying different techniques—here’s some inspiration from a few of the Calm team’s bedtime rituals.
“However busy my schedule, I try to make even just a few minutes for meditation before bed. It helps clear my mind, and I sleep so much better as a result. If I have time (usually just on the weekends!) I use an essential oil diffuser and play calming music, too.”
“I turn my phone on airplane mode (no wifi) before I bring it into the bedroom. It’s amazing how much time I can lose scrolling through social media posts. Don’t get me wrong, I LOVE social media, but it feels good to set boundaries.”
“I brew a cup of herbal tea—usually chamomile or peppermint. Most nights, I drink it while I’m setting out my clothes for the next day. When I’m prepared for the morning, it helps me switch off and relax.”
“I try to avoid technology as much as possible, and I keep the bedroom as a screen-free space, so no TV! I also keep it completely clutter-free, which helps me feel calm. I always listen to Sleep Stories, so I set it up and then lock my phone screen and turn it face down. I use my phone as an alarm, but I have a do not disturb mode on my phone from 8 pm each night, so I’m not tempted by notifications.”
By taking the time to establish your own nighttime routine, you can enhance your sleep quality and enjoy a more peaceful and productive life. Sweet dreams!
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