Creating Your Ideal Bedtime Routine
So often when we hear the phrase “bedtime routine,” we think about our children’s routine.
Bedtime routines can be really helpful for parents as well. It is a time to unwind, relax and prepare for a restful sleep.
Do you have a bedtime routine for yourself?
You likely have some tasks you do before bed, like brushing your teeth or washing your face. This is a part of your current bedtime routine.
Now, take it to the next level. Add these tasks to an overall bedtime routine that has the intention of relaxing you and preparing you for sleep.
Many of us are stuck in some unhelpful habits that tend not to relax us at night, such as scrolling through Facebook or Instagram right before bed.
It takes a plan and a commitment to that plan in order to make real changes to your bedtime routine.
So, why change your bedtime routine?
First, a strong bedtime routine can be an excellent form of self-care. When the intention of your routine is to relax and wind down from the day, the routine can be replenishing and grounding.
Second, committing to a strong bedtime routine can lead to better sleep all around, which will impact your overall health and well-being.
MAKE A PLAN
Create your own bedtime routine (see suggestions below) and try it out consistently for a week. Write down the plan and keep it somewhere you can see the routine and be reminded every day.
Try to stay as committed to the routine as possible, even though it is highly likely you will have other activities at night that may impact your bedtime routine.
For this, I suggest you separate your bedtime routine into two parts: 1) a routine you stick to every night and 2) other activities you’d like to be included in your nighttime regularly, but not every night.
Set an alarm on your phone to help remind you to start your bedtime routine. Or you may set up cues to help remind you to take action, such as:
after you put the baby to bed (cue), you run a bath for yourself (action)
after the kitchen is cleaned up from dinner (cue), you start a cup of tea (action).
BEDTIME ROUTINE SUGGESTIONS
Here are some suggestions for you to design your bedtime routine.
At least 1-2 hours before bed:
· Drink warm non-caffeinated tea
· Avoid caffeine and alcohol
· Take a walk or gently exercise
Within the hour before bed:
Dim the lights in your bedroom
Write in a journal
Diffuse or inhale essential oils (good ones to relax include Lavender, Bergamot or Serenity blend)·
Read a relaxing book (maybe not a thriller, unless this relaxes you)
Turn off electronics
Take a warm bath or shower
Meditate and/or pray
Gentle stretching/yoga
Put on comfortable pjs, robe, or slippers
Gratitude journal (here’s my favorite)
Snuggle with your pet, spouse or child
Talk with your spouse
As you lay down to sleep
Put on a white noise machine or other soothing sound
Deep breathing exercise
Breathe in for 5 seconds, hold for 5 seconds, breathe out for 7
Try to take 5 deep breaths
Imagine a peaceful or restful place in your mind
