Creating a Bedtime Routine That Works

Once you’ve established some of the foundational sleep habits—your sleep environment, sleep regularity, and getting off technology before bed—creating a Bedtime Routine is a great next step.

A bedtime routine is simple.

It’s the same sequence of events, done in the same order, each night before bed.

It doesn’t have to be long.

It doesn’t have to be complex.

What Does a Bedtime Routine Help With?

A Bedtime Routine is simply another reminder to your brain that says:

“Hey, right now is when I’m supposed to go to sleep.”

Our brain loves patterns and associations.

The goal is to create the association of, “When I do these things, then I go to bed.”

Example of a Simple Bedtime Routine

Here’s an example:

• 10:15pm - Get off of technology

• 10:20-10:30pm - Take a warm shower

• 10:30-10:35pm - Brush your teeth

• 10:35-11:00pm - Read a book

This isn’t complex.

You probably already do most of these things. The key is doing them in the same order, every night.

Over time, your brain learns:

“After I shower, brush my teeth, and read…it’s time to sleep!”

Building Your Bedtime Routine

Your routine doesn’t need to be long.

I’d recommend keeping it between 10-45 minutes.

Here’s a few activities you might include:

• Reading (I like fiction right before bed to shut your brain off of thinking about real life)

• Breathing exercises or meditation

• A warm shower

• Brushing your teeth

• Prayer

• Journaling

Most of these are things you already do.

Find what works for you.

Find what feels easy, not like another to-do list.

Bedtime Routine Checklist

• Do the same sequence of events every night

• Make it between 10-45 minutes

• Use activities you already do

• Make it easy, not a burden

If your foundational sleep habits aren’t in place yet, this routine won’t move the needle much.

But once those basics are established, a bedtime routine becomes another powerful tool for improving sleep.