Preparing for a successful morning with a bedtime routine

Unwind from your day and prepare yourself for a rejuvenating and successful tomorrow with a bedtime routine!

The goals and benefits of a bedtime routine

Creating a bedtime routine serves several purposes. It helps to calm both the body and mind, making it easier to unwind and de-stress from the day's activities. A good bedtime routine prepares you for rest and rejuvenation.

There are plenty of benefits of a bedtime routine: it reduces stress, lifts and stabilizes your mood, increases focus, enhances overall health, and improves performance and coordination. But why is quality sleep so crucial? Sleep allows for physical restoration, strengthens the immune system, and helps clear the brain of toxins, thereby enhancing your ability to process and organize information. Additionally, it affects mood regulation; sleep deprivation can increase negative emotional responses to stress.

Bedtime routine tips

These strategies can help optimize your bedtime routine:

Avoid blue light 1-2 hours before bedtime

Cut out caffeine up to 6 hours before bedtime

Sleep in a cool, dark room

Avoid alcohol

Eat your last meal 2-3 hours before bedtime

But if you're hungry, eat a small snack!

Blue light, caffeine, and alcohol can disrupt sleep cycles. It's important to avoid things that can obstruct restful sleep.

Nighttime activities to calm the mind and body

Here are a few examples of activities to help you unwind before bed:

Do a 'brain dump'

Journal all that's on your mind, write down the top 3 things you want to accomplish tomorrow, and finish with a note of gratitude.

Lower the lights

Try a sleep machine

Listen to calming music

Take a warm bath or shower

Use lavender-scented or other calming lotions

Do evening stretches, foam rolling, or restorative yoga

Light a candle

Take a leisurely walk at sunset

These examples are simple, yet effective, ways to prepare your body for sleep.

Hygiene routines can help

A hygiene routine is a valuable part of any bedtime routine by contributing to restful sleep. Basic activities like brushing and flossing your teeth, taking any necessary medications, washing your face, and applying moisturizer can alert your mind that it's time to wind down and prepare for sleep.