Did you know that healthy adults need an average of seven to nine hours of sleep every night to function at their best? While there are outliers on either side, getting less than seven hours of sleep will leave most people groggy, irritable, and even unable to complete necessary tasks.
Establishing a healthy bedtime routine for adults isn’t high on everyone’s priority list. We all know that a good bedtime routine for children is important, but they neglect their own!
We want to help you get your nighttime routine back on track so you can improve your sleeping habits and wake up feeling rested. Keep reading to learn about some of the things that you can do to form a bedtime routine that works for you.
Table of Contents
Use Your Bed for Sleep
This might sound obvious, but you need to use your bed for sleep when it’s possible.
This goes in two directions. First, do your best to make your way to bed every time you sleep. You want to get yourself into the habit of associating your bed with sleeping. This makes it easier for you to fall asleep quickly.
For children, it’s common to move the child from the car, couch, or carrier to their bed or crib when they fall asleep. Do the same for yourself. If you’re feeling drowsy or if you fall asleep briefly somewhere that isn’t your bed, move yourself to your bed when you’re able to.
You also want to make sure that you’re not using your bed for anything that isn’t bed-related. Don’t work, eat, or lay in bed throughout the day. Avoid your bed until you’re able to go to bed.
If possible, don’t even stay in the same room as your bed if you don’t have to.
No Electronics Before Bed
You also want to stop using electronics about a half-hour before you want to sleep. At the very least, install an app that dips and warms the light.
Bright blue light from your phone, game, E-reader, or laptop can cause your brain to think that it’s daytime. This makes it harder for you to fall asleep. Putting your phone away (and making sure that it’s silenced if that’s an option for you) will help you.
Modify Your Eating Habits
This might not seem like a crucial part of building a good bedtime routine for adults, but it is. What you eat influences everything about your overall health.
If you’re someone that needs their caffeine fix to get through the day, but also has trouble sleeping, try stopping your caffeine earlier. There will be an adjustment stage, but try to power through it.
Even if you once could drink coffee throughout the day and fall asleep with no issue, aging can change that. Some people find that they can’t sleep if they drink a caffeinated drink any time after noon.
You should also make sure that you’re not eating too late. The body uses food for energy. When you eat and your blood sugar spikes and your digestion process begins, it might keep you awake.
Consider Yoga
Many people benefit from a pre-sleep yoga or stretching routine. There are a few reasons that this can be effective.
First, exercise can expend energy. While heavy exercise can cause endorphins to keep you awake, mild exercise like yoga might help you sleep.
Yoga also encourages you to clear your mind. When you focus on your breathing and movements, it’s easier to let all other intrusive or anxious thoughts fade away. A busy mind makes it harder to sleep.
Finally, yoga will keep your muscles feeling loose, stretched, and relaxed. This is good for your day-to-day life, but it also helps with sleep.
Try Sleep Aides
If you’re still struggling, you might just need a bit of help.
People with serious sleep trouble can ask their doctors about sleeping medication. While some people use this medication long-term, most use it on an as-needed basis because it can cause morning grogginess or oversleeping.
You could try gentler sleep aides as well. Both melatonin and magnesium are great for sleep, and because both of these things are already present within your body, they shouldn’t cause any damage.
You can take pills, but if you’re not a pill person, try taking Sugarbear melatonin sleep gummies. Take your melatonin about an hour before you want to go to sleep and take magnesium as part of your normal vitamin routine.
If you still need extra help, try drinking some sleepytime tea. Not only is the warmth of the tea soothing, but the herbs in the tea may help to facilitate sleep.
Take a Hot Bath
Some people find that showers wake them up, so they shower in the morning. If this sounds like you, consider taking a hot bath on nights when you know that you’re going to have trouble sleeping.
You can make it a luxurious and relaxing experience if you’re up for it. Use soothing scents, like lavender, to help calm your mind while you’re in the tub. You can even read a book to help you tire out your eyes.
When you get out of the tub and wrap yourself in blankets, you’ll be ready for a night of deep sleep.
Be Consistent
Consistency is key when it comes to developing good habits and sleeping soundly. When your brain starts to recognize that you’re building a schedule, it will be easier for you to fall asleep when the routine is complete.
Your nighttime routine can start from the moment you’re ready to turn off your electronics. Try to do the same thing every day and see if it makes a difference.
Make Your Perfect Bedtime Routine for Adults
Adults need sleep too! If you want to stay productive, maintain a good mood, and stay sharp, getting enough sleep is crucial. Developing a great bedtime routine for adults will keep you feeling fresh and rested every morning.
The occasional night of staying up late is no problem, but make sure you catch your Zs when you can!
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