Having a bedtime routine for adults is important. When my children were young we had a bedtime routine. It was great because it filled them with a sense of security because they knew what was going to happen. We also talked to them about the importance of sleep from an early age, how their bodies needed that rest to get them ready for the next day.
That hasn’t changed now they are teenagers and indeed it hasn’t changed for me either as an adult. Bedtime routines are not just for children, we can all benefit from them, in fact by putting in place a bedtime routine it can help with sleep problems.
A bedtime routine for adults is a bit like a ritual, they can prove to be very powerful in changing in current behaviour and get you in to a more helpful routine for your mind and body.
But why do we need a bedtime routine for adults?
Our bodies need sleep to function at our optimal levels so establishing a good bedtime routine will help you eliminate bad habits and get your body ready for a good night’s rest. A routine also helps you to relax your mind and calm down and stops it from being over-stimulated. Otherwise you really would be up all night!
The best thing about having a bedtime routine for adults is that it can be your own personal “me” time. You can design your own routine with the activities that are calming to you, from listening to relaxing music, having a hot bubble bath, whatever makes you relaxed. Make this a ritual just for you.
I’ve come up with some tips to help you develop a bedtime routine for adults , these are based on my own. I have to say that establishing an adult bedtime routine has been of great benefit to me. It has meant that I have been able to get a good night’s rest without all the hassle but also it helps me rise when that alarm goes off and it’s still dark outside!
Prepare for the activities of the next day before you get in to bed
This has been such a time-saving action for me. I prepare the boys’ lunch the night before, my own and I get my clothes ready for the next day so I’m not wasting time deciding on what to wear in the morning. This can often lead to stressful mornings so prepare everything in advance.
This is also helpful as it helps give your mind closure to the activities of the day and allow it to switch off and be alert for tomorrow. Also write down any to-do lists for the next day. Head over to my post about Tips to Relax Your Mind and Switch Off At Bedtime if you need further help switching off.
Timing is everything
I need on average 8 hours sleep each night. Do you know how long you need? It’s a great idea to figure out what sleep you do need and work back from there to set your bedtime. Honestly that last Netflix episode really can wait!
Drinking tea and coffee close to bedtime can interfere with your body and is actually a stimulant which could have you running around the bedroom rather than sleeping! Calming drinks before bedtime is better for you and your body. It will also help you drift of to sleep and wake up refreshed.
Make your bedroom your sanctuary
To ensure a great night’s sleep, make your bedroom a room which you can relax in. Consider your décor, your lighting, your bedlinen, all these make a huge difference to making your bedroom a place where you can relax and unwind.
Turn off electronic devices
This won’t be a popular tip but honestly it is so necessary if you want a good night’s sleep. The light from our electronic devices is called blue light, it is short-wave length, and this means that means it affects the levels of the sleep-inducing hormone melatonin causing us to feel wide awake. If you want a good night’s sleep then I highly recommend you turn your devices off at least an hour before going to bed.
If you have written down your to do list and caught up with all your social media and news an hour before bed, I’m sure whatever is on there can wait until the next morning. If you are tempted, then why not do what we do in our house? We set the internet to go off from 11pm until 6am the next morning. That means we are not tempted to surf all night long! This is also a great tip to keep the teenagers off-line too!
Take a relaxing bath
Taking a relaxing bath with plenty of bubbles is a must several times a week for me. I often use bath salts in my bath too as they contain magnesium which can be beneficial to aiding sleep. The temperature of your bath can also aid sleep. Have the water as warm as you can take it. My hubby often laughs at me as I sometimes look like a lobster after a bath as I can take my water at a higher temperature than he can! In any case, your body temperature will fall when you get out of the bath but that is a signal to your body that it is nearly time for the sleep process to begin.
Consider adding in yoga or stretches
When I get in to bed I do a few yoga stretches. I also put on my two-minute breathing timer on my Fitbit which helps to stabilize my breathing and is just so relaxing. Adding these in to your bedtime routine is a great thing to do as they can also help you switch off that racing mind and calm it down.
The stretching also helps to loosen any tight muscles you have – especially if you have had a stressful day. Honestly doing these in bed is just so relaxing and will certainly have you off to the land of nod in no time at all!
Write your thoughts down / your to do list
Writing your thoughts or your to do list down in a notebook not only helps to calm your busy mind but it allows your mind to switch off and for you to acknowledge that the contents are for tomorrow. If you are writing your thoughts about your day or anything that is troubling you, it’s a great basis for resolving those issues when you waken the next day. It’s like parking them for when you are ready to sort them out head on.
Meditation / Contemplation / Prayer
You could do all of these things or one of these. I often do meditation for a few minutes as well as positive affirmations. There is plenty of evidence that meditation can have a positive impact upon your mental and emotional state. I can attest to that one. It is because your brain will release hormones during this process that make you feel happy and more at ease.
Meditation is designed to help us focus on thoughts and emotions. It’s a great way to get the body and mind ready for sleep
Go and create your own bedtime routine for adults for sound sleep
I hope these tips have given you some idea of how to go about creating your own adult bedtime routine for sound sleep. No matter what ritual you put together, the routine of it should be on a nightly basis. Routine will help your body become accustomed to this way of doing things and it will aid your sleep.
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