It's the end of another day and time to rest up again. You realize that time has flown you wish you could quickly settle for the night. Regarding the best bedtime routine for adults, you like the idea of doing more relaxing things before going to bed. But some nights you struggle to achieve that.
Best Bedtime Routine For Adults
Sure, you may have children to take care of and other responsibilities during the evening hours. Another example could be you have an essential work presentation the next day, and you're anxious about it. This approach may result in getting a bad night's sleep, making you less energy to perform the best at your job. It's frustrating not to get a good night's sleep when it matters the most.
Does this all sound familiar? Fortunately, there are ways to develop a bedtime routine that will make your end of the day go much smoother. Not only practicing a calming bedtime routine benefits your health, but it helps you set aside time to relax and wind down before you call it lights out. In this post, I will go over four effective tips adults can develop a better routine before going to bed. These tips include:
1.) Drinking no caffeine and having lighter meals
2.) Avoiding electronics at least 1 hour before sleep
3.) Practicing meditation or listening to calm music
4.) Setting up your bedroom correctly
Best Bedtime Routine For Adults: Ditch Caffeine & Lighter Meals
One thing that I don't do before bedtime is drinking any caffeinated beverages. I am a huge coffee drinker, but I avoid it in the evening to not struggle to sleep at night. Cut off drinking it at least four-six hours before going to bed. For example, I stop drinking caffeine after 2 pm, if I plan on going to bed between 9 pm-11 pm that following evening.
Along with avoiding caffeine, eat lighter meals two-three hours before going to bed. In my experience, eating heavy dinners makes my stomach uncomfortable some nights. Not only did I have trouble sleeping, but I would have that “I feel like garbage” feeling. Now I have lighter dinners consisting of little carbs, more protein, and more fruits and vegetables, which I feel much better and satisfied afterward. Also, never go to sleep on an empty stomach. I believe that you have to eat something before going to bed. More so, eating light at least two-three hours before going to sleep is an excellent approach to include in your bedtime routine.
Shut Off Electronics
I generally start winding down about 30-60 minutes before going to bed. Setting a limit on your electronics is essential if you want to get the best night's sleep possible. As I mentioned in a previous post, it also means electronics should not be the last thing you do before turning off the lights. Electronics stimulates the brain to stay alert (internal body clock) that affects your feelings of sleepiness.
What I find beneficial right before going to bed is doing things that help me relax. Reading a book may get you to fall asleep. For instance, I eventually find myself falling asleep after reading a book for a while. If there is one book that will get you to fall asleep in no time is the Bible. I find the Bible to be very boring.
Additionally, other ways include taking a bath (or shower) and practicing meditation. Especially in the summer, I shower at the end of the day because I don't like feeling smelly and sweaty when I get outdoors. My body feels refreshed and less tense after a nice hot shower in the evening.
Meditation is a great way to wind your body down and clear your mind. I practice meditation nearly every, and I usually like to meditate at the start of my day. But for some people, waiting until the end of the day may be the best since they don't feel rushed. Compared to the mornings when they have to get ready for work and pressed on time. Either way, meditating before sleeping can work the same way as if you would do it first thing in the morning.
Set Up Your Bedroom Properly
How your bedroom looks can make a difference in your sleeping patterns. First off, any electronics should be placed away from your bed. As I mentioned in my article on morning routine practices, devices such as smartphones shouldn't be placed on nightstands where you can easily reach them while in bed. The lighting in your bedroom is crucial because you don't want to have your room too bright before going to bed. If you can lower the lighting level, dim it down so it'll be more comfortable on your eyes.
The temperature in your room can also determine whether you get the best night's sleep possible. According to the National Sleep Foundation, ideal room temperatures should be between 60-67 degrees Fahrenheit. Not too warm, but not too cold, I would say. I sleep the best when my room temperature is between 67-69 degrees because I'm a slightly cold sleeper. Depending on what the weather is like year-round, I'll run my AC on a humid summer night. Or on cooler nights (the 50s-60s degree weather), I'll crack the window open while sleeping. Some people are hot sleepers, while others are cold sleepers. More so, whatever works best for you to adjust the temperature accordingly to your sleep patterns.
There are many other ways I can write about, but these four tips are simple and easy to practice over time. Practicing these tips is very simple you be surprised to see how your bedtime schedule can change for the better. Rather than having more stressful and sleepless nights, take the time to practice these tips each night. Overall, developing an effective bedtime routine around these tips can result in feeling more relaxed and save you time in the long haul.
Are there any good practices you do before calling it lights out?
Feel free to leave a comment below, and please share this post with others.
Eric is a time management consultant and owner of the blog, quitkillingtime.com. He takes great pride in helping people manage their time, personally and professionally. Eric is a firm believer in time freedom, as he believes in taking ownership of time. “Time is your most important asset. It can be your best friend or worst enemy. How you use your time can shape the future you desire to have.” In his leisure time, Eric loves to write and read whenever possible. He likes to go for long walks out in nature and been taking Zumba classes every week at his local gym. You can follow Eric via Facebook and LinkedIn.