A bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before you go to bed. Bedtime routines can vary, but often include calming activities like taking a warm bath, reading, journaling, or meditation.

What Is a Bedtime Routine?

Humans are <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">creatures of habit2 </a> . Like other routines, bedtime routines help our brains recognize when it’s time to sleep. By performing the same activities in the same order every night, your brain will see those activities as a precursor to sleep.The importance of bedtime routines stems back as far as childhood. <a href="https://www.sleepfoundation.org/children-and-sleep/bedtime-routine">Bedtime routines help children </a>connect with their natural circadian rhythms and practice healthy habits that promote good sleep. Bedtime routines have been found to have <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">profound positive impacts6 </a> in other areas of children’s lives, eg. better memory, mental health, and attention.

Why Are Bedtime Routines Important?

<figure><img src="https://www.sleepfoundation.org/wp-content/uploads/2020/08/Danielle-Pacheco-96x96.png" alt="Danielle Pacheco" width="45" height="45" srcset="https://www.sleepfoundation.org/wp-content/uploads/2020/08/Danielle-Pacheco-96x96.png"></figure>One-third of Americans don’t get enough sleep on a regular basis, according to the <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="1" rel="noopener nofollow noindex" data-source-id="31" data-href="https://www.cdc.gov/media/releases/2016/p0215-enough-sleep.html" dir="ltr">CDC1</a>. If you’re one of them, creating a bedtime routine is one of the easiest steps you can take to enjoy better sleep. Bedtime routines are a simple lifestyle change that can help your mind and body relax before bed.<h2>What Is a Bedtime Routine?</h2>A bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before you go to bed. Bedtime routines can vary, but often include calming activities like taking a warm bath, reading, journaling, or meditation.<h2>Why Are Bedtime Routines Important?</h2>Humans are <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="2" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/26361052/" dir="ltr">creatures of habit2</a>. Like any other routine, bedtime routines establish habits that help our brains recognize when it’s time to sleep. By performing the same activities in the same order every night, your brain comes to see those activities as a precursor to sleep.Bedtime routines also play an important role in reducing late-night stress and anxiety — the kind of worrisome thoughts that keep you up at night. <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="3" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/18071579/" dir="ltr">Anxious thoughts and rumination3</a> activate your mind and <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="4" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/22033804/" dir="ltr">sympathetic nervous system4</a>. Left unchecked, these thoughts can intensify and develop into <a href="https://www.sleepfoundation.org/insomnia" dir="ltr">insomnia</a>. By following a bedtime routine, you can keep your mind focused on other tasks and encourage yourself to relax instead.The importance of bedtime routines stems back as far as childhood. All on its own, a consistent bedtime routine has shown to relieve cranky infants and their parents, helping children <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="5" aria-label="fall asleep faster 01" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/19480226/" dir="ltr">fall asleep faster5</a> and wake up less frequently during the night.<a href="https://www.sleepfoundation.org/children-and-sleep/bedtime-routine" dir="ltr">Bedtime routines help children</a> connect with their natural circadian rhythms, learn how to calm themselves down, and practice healthy habits that promote good sleep. Bedtime routines have also been found to have <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="6" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/29562892/" dir="ltr">profoundly positive impacts6</a> in other areas of children’s lives, including better memory, mental health, and attention.But <a href="https://www.sleepfoundation.org/sleep-news/how-working-from-home-has-changed-sleep" dir="ltr">bedtime routines for adults</a> are just as important.&nbsp; Bedtime routines help your brain separate the day from the night, clear your mind and body of the day’s stresses, and relax into sleep.Make healthy sleep a priorityGet sleep tips, expert information, videos, special offers,and more delivered to your inbox.<div component="[object Object]" data-testid="form-component"><button type="button" tabindex="0">SIGN ME UP!</button></div><h2>What Is a Good Bedtime Routine For Adults?</h2>Ready to dream up your ideal bedtime routine? Try these ten ideas.<h3>1. Decide on a Set Bedtime.</h3>As part of your natural <a href="https://www.sleepfoundation.org/circadian-rhythm" dir="ltr">sleep-wake cycle</a>, your brain starts winding down for sleep a few hours before bedtime. You can use your bedtime routine to make that process more effective. First, decide on your bed- and wake-up times, and stick to them every day. Following a consistent <a href="https://www.sleepfoundation.org/sleep-hygiene/how-to-reset-your-sleep-routine" dir="ltr">sleep routine</a> helps train your brain to naturally feel tired when it’s bedtime.Next, schedule a time to begin your bedtime routine every night, anywhere between 30 minutes to 2 hours before bed. Set an alarm if you need to.<h3>2. Leave the Electronics Alone.</h3>Despite what you may think, your favorite Netflix show does not help you relax, nor does scrolling on Instagram.&nbsp; Electronic devices, including computers, televisions, smartphones, and tablets, all emit <a href="https://www.sleepfoundation.org/bedroom-environment/blue-light" dir="ltr">strong blue light</a>. When you use these devices, that blue light floods your brain, tricking it into thinking it’s daytime. As a result, your brain <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="7" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/12970330/" dir="ltr">suppresses melatonin production7</a> and works to <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="8" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/24918238/" dir="ltr">stay awake8</a>.Don’t play tricks on your brain. Say goodnight to your electronics at the beginning of your bedtime routine. If you can, avoid using electronics in the evening as much as possible. Be sure to turn on your phone’s red-light filter well before your bedtime routine even begins, so if you accidentally look at it, it won’t be as disruptive.<h3>3. Have a Light Snack or Bedtime Tea.</h3><a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="9" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/22171206/" dir="ltr">Heavy meals9</a> and <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="10" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/16492658/" dir="ltr">drinking10</a> before bed can lead to indigestion, <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="11" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/20535322/" dir="ltr">acid reflux11</a>, and middle-of-the-night restroom trips that disrupt your sleep. However, going to bed hungry can also <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="12" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/28740034/" dir="ltr">upset your stomach12</a> and make it hard to fall asleep.Find a healthy middle ground by calming your stomach with a light snack, like a piece of fruit or yogurt. Cherries, grapes, strawberries, nuts, and oats all have <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="13" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/28387721/" dir="ltr">high melatonin content13</a>. Non-caffeinated herbal teas, especially ones with <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="14" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/21132119/" dir="ltr">chamomile14</a> or <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="15" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/23573142/" dir="ltr">lavender15</a>, are another nice way to calm the mind and induce sleep. Just make sure to use the restroom before bed!<h3>4. Take a Warm Bath.</h3>As part of your sleep-wake cycle, your body experiences various hormonal changes throughout the day. One of these is melatonin production, which begins in the evening to prepare you for sleep. At the same time, your <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="16" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/9406024/" dir="ltr">core body temperature drops16</a>.Scientists have found that mimicking that nighttime drop in body temperature via a <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="17" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/9322266/" dir="ltr">warm bath17</a> can trigger a similarly sleepy reaction. Consider taking a warm bath about an hour before you go to sleep. Your body will heat up from the water, and cool down quickly as the water evaporates, creating a sensation that makes you feel tired and relaxed.<h3>5. Listen to Music.</h3><a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="18" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/30427881/" dir="ltr">62 percent18</a> of people listen to <a href="https://www.sleepfoundation.org/noise-and-sleep/music" dir="ltr">music</a> to help them sleep. The genre isn’t important, so long as the music relaxes you. Close your eyes, listen to the music, and let it distract you from your worries and calm you down.Other types of audio can be good for sleep too, like ambient sounds and white or pink noise. Pink noise, like rain or waves, has been shown to <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="19" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/22726808/" dir="ltr">improve sleep quality19</a>, while <a href="https://www.sleepfoundation.org/noise-and-sleep/white-noise" dir="ltr">white noise</a> may help you <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="20" aria-label="fall asleep faster 02" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/2405784/" dir="ltr">fall asleep faster20</a> by masking other sounds. You can find playlists for different types of white noise on Spotify and smart home devices like Alexa.<h3>6. Stretch, Breathe, and Relax.</h3>Relaxation techniques like deep breathing exercises or progressive muscle relaxation (PMR) can allow you to let go of <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="21" rel="noopener nofollow noindex" data-source-id="36" data-href="https://www.ncbi.nlm.nih.gov/books/NBK279320/" dir="ltr">physical and mental tension21</a>, by instead focusing on your body and mindfully relaxing. A <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="22" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/23741159/" dir="ltr">daily yoga routine22</a> has been shown to improve sleep quality, and a few simple stretches or massage before bed can <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="23" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/22341378/" dir="ltr">prevent cramping23</a>.Some light yoga, stretching, and breathing exercises can go a long way toward relaxing you into sleep. See what works for you and add it to your bedtime routine.<h3>7. Practice Meditation.</h3>Like yoga, a regular <a href="https://www.sleepfoundation.org/insomnia/treatment/meditation" dir="ltr">meditation</a> practice can improve your sleep quality. <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="24" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/20853441/" dir="ltr">Mindfulness meditation24</a> teaches people to allow their thoughts and manage emotions, enabling sleep onset, rather than stressing about not falling asleep.You can practice mindfulness meditation by simply closing your eyes and allowing yourself to focus on your thoughts and feelings. Observe your thoughts, but don’t judge them. Deep breathing and visualization are other forms of meditation. You can find many guided meditation exercises for free on smartphone apps or YouTube.<h3>8. Read a Good Book.</h3>Reading is a common bedtime routine that <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="25" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/29195725/" dir="ltr">begins in childhood25</a>. Parents often read to their children as part of a bedtime routine.When incorporating reading into your bedtime routine as an adult, stay away from exciting genres like suspense and action. A book with a plot that’s drama-free, even boring, can be best.<h3>9. Write Down a To-Do List or Journal.</h3>Many people find it restorative to <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="26" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/23742666/" dir="ltr">journal26</a>, and doing so in the evening lets them sort out their thoughts and feelings before going to bed.If the idea of journaling overwhelms you, consider starting with a simple to-do list. One study found that taking 5 minutes before bed to jot down a <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults" data-reference-id="27" rel="noopener nofollow noindex" data-source-id="40" data-href="https://pubmed.ncbi.nlm.nih.gov/29058942/" dir="ltr">quick to-do list27</a> of tasks that needed to be done in the following days significantly sped up sleep onset.<h3>10. Prep Your Bedroom.</h3>Dedicate part of your bedtime routine to transforming your <a href="https://www.sleepfoundation.org/bedroom-environment/how-to-design-the-ideal-bedroom-for-sleep" dir="ltr">bedroom</a> into a sleep oasis. Make a ritual out of making things as cool, dark, and quiet as possible.Set the thermostat to somewhere between 60 to 71 Fahrenheit. Turn off any noisy electronics. Dim the lights and pull down your blackout curtains. Put things away and remove clutter. Enjoy your favorite scent with an aromatherapy diffuser.Now, for the final piece of your bedtime routine: getting into bed. Make this the very last thing you do, and once your head hits the pillow, don’t do anything else other than try to fall asleep. You want your brain to see your bed as a place of slumber, and that’s all.

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A bedtime routine is a set of activities you perform in the same order every night before bed. Learn why bedtime routines are important, and get tips for creating yours.

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One-third of Americans don’t get enough sleep on a regular basis, according to the <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">CDC1 </a> . If you’re one of them, creating a bedtime routine is one of the easiest steps you can take to enjoy better sleep. Bedtime routines are a simple lifestyle change that can help your mind and body relax before bed.

Humans are <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">creatures of habit2 </a> . Like any other routine, bedtime routines establish habits that help our brains recognize when it’s time to sleep. By performing the same activities in the same order every night, your brain comes to see those activities as a precursor to sleep.

Bedtime routines also play an important role in reducing late-night stress and anxiety — the kind of worrisome thoughts that keep you up at night. <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">Anxious thoughts and rumination3 </a> activate your mind and <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">sympathetic nervous system4 </a> . Left unchecked, these thoughts can intensify and develop into <a href="https://www.sleepfoundation.org/insomnia">insomnia </a>. By following a bedtime routine, you can keep your mind focused on other tasks and encourage yourself to relax instead.

The importance of bedtime routines stems back as far as childhood. All on its own, a consistent bedtime routine has shown to relieve cranky infants and their parents, helping children <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">fall asleep faster5 </a> and wake up less frequently during the night.

<a href="https://www.sleepfoundation.org/children-and-sleep/bedtime-routine">Bedtime routines help children </a>connect with their natural circadian rhythms, learn how to calm themselves down, and practice healthy habits that promote good sleep. Bedtime routines have also been found to have <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">profoundly positive impacts6 </a> in other areas of children’s lives, including better memory, mental health, and attention.

But <a href="https://www.sleepfoundation.org/sleep-news/how-working-from-home-has-changed-sleep">bedtime routines for adults </a>are just as important.  Bedtime routines help your brain separate the day from the night, clear your mind and body of the day’s stresses, and relax into sleep.

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What Is a Good Bedtime Routine For Adults?

Ready to dream up your ideal bedtime routine? Try these ten ideas.

As part of your natural <a href="https://www.sleepfoundation.org/circadian-rhythm">sleep-wake cycle </a>, your brain starts winding down for sleep a few hours before bedtime. You can use your bedtime routine to make that process more effective. First, decide on your bed- and wake-up times, and stick to them every day. Following a consistent <a href="https://www.sleepfoundation.org/sleep-hygiene/how-to-reset-your-sleep-routine">sleep routine </a>helps train your brain to naturally feel tired when it’s bedtime.

Next, schedule a time to begin your bedtime routine every night, anywhere between 30 minutes to 2 hours before bed. Set an alarm if you need to.

Despite what you may think, your favorite Netflix show does not help you relax, nor does scrolling on Instagram.  Electronic devices, including computers, televisions, smartphones, and tablets, all emit <a href="https://www.sleepfoundation.org/bedroom-environment/blue-light">strong blue light </a>. When you use these devices, that blue light floods your brain, tricking it into thinking it’s daytime. As a result, your brain <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">suppresses melatonin production7 </a> and works to <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">stay awake8 </a> .

Don’t play tricks on your brain. Say goodnight to your electronics at the beginning of your bedtime routine. If you can, avoid using electronics in the evening as much as possible. Be sure to turn on your phone’s red-light filter well before your bedtime routine even begins, so if you accidentally look at it, it won’t be as disruptive.

<a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">Heavy meals9 </a> and <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">drinking10 </a> before bed can lead to indigestion, <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">acid reflux11 </a> , and middle-of-the-night restroom trips that disrupt your sleep. However, going to bed hungry can also <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">upset your stomach12 </a> and make it hard to fall asleep.

Find a healthy middle ground by calming your stomach with a light snack, like a piece of fruit or yogurt. Cherries, grapes, strawberries, nuts, and oats all have <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">high melatonin content13 </a> . Non-caffeinated herbal teas, especially ones with <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">chamomile14 </a> or <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">lavender15 </a> , are another nice way to calm the mind and induce sleep. Just make sure to use the restroom before bed!

As part of your sleep-wake cycle, your body experiences various hormonal changes throughout the day. One of these is melatonin production, which begins in the evening to prepare you for sleep. At the same time, your <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">core body temperature drops16 </a> .

Scientists have found that mimicking that nighttime drop in body temperature via a <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">warm bath17 </a> can trigger a similarly sleepy reaction. Consider taking a warm bath about an hour before you go to sleep. Your body will heat up from the water, and cool down quickly as the water evaporates, creating a sensation that makes you feel tired and relaxed.

<a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">62 percent18 </a> of people listen to <a href="https://www.sleepfoundation.org/noise-and-sleep/music">music </a>to help them sleep. The genre isn’t important, so long as the music relaxes you. Close your eyes, listen to the music, and let it distract you from your worries and calm you down.

Other types of audio can be good for sleep too, like ambient sounds and white or pink noise. Pink noise, like rain or waves, has been shown to <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">improve sleep quality19 </a> , while <a href="https://www.sleepfoundation.org/noise-and-sleep/white-noise">white noise </a>may help you <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">fall asleep faster20 </a> by masking other sounds. You can find playlists for different types of white noise on Spotify and smart home devices like Alexa.

Relaxation techniques like deep breathing exercises or progressive muscle relaxation (PMR) can allow you to let go of <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">physical and mental tension21 </a> , by instead focusing on your body and mindfully relaxing. A <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">daily yoga routine22 </a> has been shown to improve sleep quality, and a few simple stretches or massage before bed can <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">prevent cramping23 </a> .

Some light yoga, stretching, and breathing exercises can go a long way toward relaxing you into sleep. See what works for you and add it to your bedtime routine.

Like yoga, a regular <a href="https://www.sleepfoundation.org/insomnia/treatment/meditation">meditation </a>practice can improve your sleep quality. <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">Mindfulness meditation24 </a> teaches people to allow their thoughts and manage emotions, enabling sleep onset, rather than stressing about not falling asleep.

You can practice mindfulness meditation by simply closing your eyes and allowing yourself to focus on your thoughts and feelings. Observe your thoughts, but don’t judge them. Deep breathing and visualization are other forms of meditation. You can find many guided meditation exercises for free on smartphone apps or YouTube.

Reading is a common bedtime routine that <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">begins in childhood25 </a> . Parents often read to their children as part of a bedtime routine.

When incorporating reading into your bedtime routine as an adult, stay away from exciting genres like suspense and action. A book with a plot that’s drama-free, even boring, can be best.

Many people find it restorative to <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">journal26 </a> , and doing so in the evening lets them sort out their thoughts and feelings before going to bed.

If the idea of journaling overwhelms you, consider starting with a simple to-do list. One study found that taking 5 minutes before bed to jot down a <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">quick to-do list27 </a> of tasks that needed to be done in the following days significantly sped up sleep onset.

Dedicate part of your bedtime routine to transforming your <a href="https://www.sleepfoundation.org/bedroom-environment/how-to-design-the-ideal-bedroom-for-sleep">bedroom </a>into a sleep oasis. Make a ritual out of making things as cool, dark, and quiet as possible.

Set the thermostat to somewhere between 60 to 71 Fahrenheit. Turn off any noisy electronics. Dim the lights and pull down your blackout curtains. Put things away and remove clutter. Enjoy your favorite scent with an aromatherapy diffuser.

Now, for the final piece of your bedtime routine: getting into bed. Make this the very last thing you do, and once your head hits the pillow, don’t do anything else other than try to fall asleep. You want your brain to see your bed as a place of slumber, and that’s all.

How to Build a Better Bedtime Routine for Adults | Sleep Foundation

What Is a Bedtime Routine?

Why Are Bedtime Routines Important?

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