Cropped shot of a young female during her bedtime routine student journaling at home before she goes to bed

The Best Bedtime Routine to Optimize Your Sleep  


The Nystrom & Associates provider consulted for this article on bedtime routines is Dr. Richard Blackburn, LP, PhD and Outpatient Mental Health Professional and Fellow of the Society of Behavioral Sleep Medicine.

How Can I Sleep Better? 

Do you ever find yourself tossing and turning in your bed, trying to fall asleep? Do you find yourself not being able to stay awake throughout the day because of lack of sleep? Getting at least 7 hours of sleep at night is necessary for good health, but did you know that your bedtime routine impacts your sleep quality? A good nighttime routine allows your body to begin relaxing before it is time to fall asleep.

Dr. Blackburn says, “When you have a set routine that you do nightly, your brain learns that these activities signal it is time to go to sleep and it begins to prepare itself.” 

He also says that having a night routine promotes positive healthy lifestyles including brushing your teeth and bonding with loved ones.  

Creating a bedtime routine allows you to unwind and prepare itself not only to sleep well but also to wake feeling ready for the day.  

Related: How to Sleep Better Without Medication 

Tips to Create the BEST Bedtime Routine For You 

The best bedtime routine for you doesn’t have to be complex. Dr. Blackburn suggests a few tips to remember as you create your perfect routine:

  • ·Start your bedtime routine a few hours before bed to allow your mind and body to be fully ready for sleep.
  • Plan activities that reduce stress and calm your mind and body. Your night routine isn’t the time to plan your finances or work on a project. If your mind is racing, it is harder for you to fall asleep. 

Remember that night routines don’t look the same for everyone – your night routine should be customized to fit your lifestyle. 

Related: How to Start Mindfulness Journaling 

Steps to Keep in Mind While Creating a Bedtime Routine 

If you don’t know where to start when creating your bedtime routine, we have some steps that you can consider!  

  1. Eat a light dinner early: eating a few hours before bedtime allows your body to fully digest the food so that it doesn’t interrupt your sleep. 
  1. Turn down ambient lighting and do mindful activities that you love, such as reading, journaling, or meditating. Try to avoid using backlit devices right before you sleep.
  1. Make sure you are hydrated (but don’t drink too much or you’ll have to go to the bathroom in the middle of the night). 
  1. Put on your PJs: putting on your pajamas is an indicator to your body that it is time for bed.
  1. Prepare your space: close the blinds, turn off the lights, and set the temperature to 65-68 degrees Fahrenheit. A cool, dark and quiet space aids sleep. Dr. Blackburn suggests to turn on a fan or white noise if you can’t sleep in silence. Sleeping with noise that changes pitches or has language in it can keep your brain activated and disrupt your sleep. 
  1. Keep a consistent bedtime routine. Going to bed and waking up at the same time every day regulates your sleep cycle allowing you to get better sleep 

Related: 8 Mindfulness Practices to Reduce Stress 

A Word From Nystrom & Associates 

If you or a loved one struggles with sleeping, know that you are not alone. Nystrom & Associates has providers who specialize in sleep and insomnia therapy. They can help you create an ideal bedtime routine for you and help you to create a care plan that fits your exact needs! Call 1-844-NYSTROM or request an appointment online to get started!   

Related: CBT-I: Can it Cure Insomnia? 


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