If you’re the type of person who relies on routines to thrive, why not implement one for your bedtime? Typically, bedtime routines are put on the back burner for busy people and young professionals at the end of a long and exhausting day.
If you find yourself restless in the night and feeling tired in the morning, it may be time for you to create a bedtime routine. This will help you practice good sleep hygiene and will prepare you for busy days and a successful workweek that lies ahead.
In this guide, we’ll go over the basics of practicing good sleep hygiene and a structure you can use in the two hours before bedtime.
The Basics of Sleep Hygiene
Ensuring that you have good sleep habits is the most important step in getting a restful night of sleep and fighting burnout during the day. Practice good sleep hygiene by going to bed around the same time every night and waking up around the same time every morning. This will help you balance your circadian rhythm so going to sleep becomes much easier.
2 Hours Before Bedtime
This is the time when you should start winding down for the night. Make sure that you’ve already had dinner and are full enough to wait until morning for your next meal. Try to wean yourself off of television and social media in this time by picking up a book or finding another technology to relax yourself. Write or draw in a journal or sketchbook to get the leftover stress from the day off your shoulders.
1 Hour Before Bedtime
This is your time window for relaxation. This is when you’ll get your body in the zone for sleep by enjoying a nice hot cup of sleepytime tea or by doing gentle stretches to help restlessness in your limbs. Other great practices for the relaxation phase of getting ready for bed includes doing a skincare routine or a centering guided meditation.
30 Minutes Before Bedtime
A half hour before bed is the perfect time to transition from the relaxation stage of your bedtime routine to your switch-off stage. Firstly, set your alarm to set a specific wake-up routine in the morning. Now, at this time, you should fully separate yourself from all electronics, screens, and blue light as you crawl into bed.
Now that you have a guide to practice good sleep hygiene for the two hours before bed, you can put it to good use. By splurging solutions for a nighttime routine, you are able to be your best person during the day.
David Timm is a copy editor at Siege Media. He currently lives in Omaha, Nebraska with his partner, two cats, one dog, and eleven fish.