Create a New Bedtime Routine

Creating a relaxing bedtime routine can significantly improve your mood, reduce stress, and promote better sleep. Here’s a practical, science-backed guide to building an effective routine:

1. Set a Consistent Sleep Schedule

• Go to bed and wake up at the same time every day, even on weekends (I know, I know, but yes, even on the weekends!). This regulates your circadian rhythm and makes falling asleep easier over time.

2. Wind Down at Least 30–60 Minutes Before Bed

Choose relaxing, screen-free activities. Good options include:

• Reading a book (paper, not digital)

• Listening to calming music or nature sounds

• Gentle stretching or yoga

• Journaling or gratitude writing

3. Limit Blue Light Exposure

• Avoid screens (phones, tablets, TV) at least 30–60 minutes before sleep.

• If screens are necessary, use blue light filters or wear blue light-blocking glasses.

4. Create a Calming Environment

• Keep your bedroom cool (60–67°F or 15–19°C), dark, and quiet.

• Use blackout curtains and white noise machines if needed.

• Dim the lights an hour before bed to signal to your brain that it’s time to wind down.

5. Practice Relaxation Techniques

These can lower stress and prepare your body for sleep:

• Deep breathing (e.g., 4-7-8 breathing)

• Progressive muscle relaxation

• Meditation or mindfulness apps (e.g., Calm, Headspace)

6. Avoid Stimulants and Heavy Meals

• No caffeine or nicotine within 4–6 hours of bedtime.

• Avoid large meals, alcohol, or lots of fluids late in the evening.

7. Use a Bedtime Ritual Cue

• A consistent action like making herbal tea, putting on lavender oil, or brushing your teeth can help your brain associate that cue with bedtime.

And if you are going to give this a try, consistency is the key if you want to see the benefits, so stick with it for a few weeks before you decide!