Tips for Establishing an Effective Bedtime Routine

August 23, 2022 |

Using these tips to establish an effective bedtime routine ensures you get a good night’s sleep consistently, improving your overall health.

A fault of many individuals is not getting enough quality sleep. Several bad habits can hinder our sleeping efforts that affect our day. So learn the best tips for establishing an effective bedtime routine to hit the ground running once you hear the alarm.


Generally, people sleep better when their core temperature is colder. The elevated core temperature keeps people tossing and turning throughout the night because they can’t get comfortable when they’re sweating profusely.

Ironically, the best way to ensure your body is resting is to take a warm bath a few hours before you hit the hay. While a bath initially increases your core temperatures, it alerts your body that relaxation is on the way.

Decompress From the Day’s Headaches

One thing you can do is decompress. It’s hard to fall asleep while still on edge from the day’s complications. Don’t fret about the day ahead as you walk through your front door. Gritting your teeth over the things that bother you will keep your mind racing, so it’s impossible to sleep soundly.

A Healthy Snack

A part of your bedtime routine could be a light snack, assuming that your stomach is rumbling. The keyword for this tip is “light” because fatty, unhealthy foods will negatively affect your sleep schedule. Opting for a protein-enriched snack with minimal carbohydrates should satisfy a hungry stomach, letting you focus on your rest rather than how hungry you are.

Get Off the Phone

The worst thing you can include in a bedtime routine is fiddling with your gadgets as you lay in bed. Social media will make your blood boil, and the glare from the screens has a detrimental effect on your eyes. The blue light keeps your senses on high alert, making it difficult for you to nod off naturally. Thus, put the phone and tablet away an hour before you go to bed, and keep electronic devices out of the bedroom.

Put It on Repeat

An essential element of sleeping well is adhering to a strict schedule. Unless your job doesn’t allow for it because of traveling or a complicated schedule, you should go to bed at the same time every night. That can be a problem for folks who work erratic schedules but try your best to make that a routine.

Additionally, don’t go to sleep until you feel tired. Since you’re going to bed at the same time every night, your internal clock should start to wind down instinctively. However, forcing yourself to go to bed could take longer and lead to a horrible night of rest.

Following these tips for establishing an effective bedtime routine will have you feeling refreshed and energized every morning. You can accomplish great things when you don’t have to rely on a mid-day pick-me-up.