how to build a bedtime routine

if you're like most people, you probably have trouble falling asleep. you might toss and turn all night long, or wake up exhausted in the morning. but sleep is an essential part of life—it helps us feel rested and alert during the day, as well as happy and energetic. if your bedtime routine is not working for you yet, here are some steps that could help:

start by making your bedroom a sleep-friendly environment.

the first step to creating a bedtime routine is making your bedroom an ideal place for sleeping. the following tips will help you create a sleep-friendly environment:

• make sure the room is dark. use curtains or blinds to block out light from windows, and install dimmer switches on any lights that can't be turned off completely. if you live in an apartment building or have neighbors with bright lights, consider investing in blackout curtains or eye masks (or both).
• keep the temperature cool enough so that when you get into bed at night, your body isn't tempted to stay awake by shivering under too many blankets. a digital thermometer can tell you what temperature feels right for sleeping; if necessary, use an electric heater with adjustable thermostat settings so that no matter how cold it gets outside during winter months--or how hot during summer months--your room stays somewhere between 65 degrees at night and 75 degrees during daytime hours when no one's home yet ready for napping after lunchtime activities like running errands. 

understand what helps and what hurts your sleep.

understanding how sleep works are the first step to building a routine that helps you get enough of it. a lot of people don't realize that sleep hygiene--the habits and rituals we have before bedtime--can make or break your ability to fall asleep.

sleep hygiene includes things like:

• avoiding caffeine and alcohol close to bedtime
• going to bed at the same time every night (and waking up at roughly the same time every morning)
• wearing comfortable clothing that doesn't restrict movement or breathing; not using any electronic devices within an hour or two of going to sleep

do something before bed to wind down.

• read a book.
• do some stretches or yoga in bed.
• meditate for 5-10 minutes, or listen to an audio meditation on your phone (or just try counting sheep).
• write down your thoughts and feelings in a journal.

avoid caffeine and alcohol before bed because they can make it hard to sleep.

• caffeine can stay in your system for up to 10 hours, so be sure to avoid it before bedtime.
• alcohol is also a stimulant and can make it difficult to fall asleep. if you do choose to drink alcohol, try not to have more than one drink per day and stop drinking at least four hours before going to sleep.
• avoiding caffeine and alcohol will help you sleep better at night and wake up feeling more refreshed in the morning!

don't use your bedroom for anything other than sleeping or sex.

make sure there aren't any distractions in the room itself--no clutter or items lying around that could distract from relaxation! we advocate for no working in the bedroom this will be anti-bedtime and doesn't help you view your bedroom as a place for sleeping.

go to bed at the same time every night and get up at the same time every morning, even on weekends.

you need to go to bed at the same time every night and get up at the same time every morning, even on weekends. this will help your body know when it's time to sleep and when it's time to wake up. when you have a consistent schedule, it's easier for your body to regulate its internal clock and fall asleep faster at night.

creating a consistent routine will help you fall asleep faster and stay asleep longer

the key to creating a successful bedtime routine is finding what works for you, so there's no one-size-fits-all solution. 

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we hope these tips help you create a better bedtime routine. by following this formula for success, you can sleep better and wake up feeling refreshed. we wish you all the best in your journey!