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How Creating a Bedtime Routine Can Help You Get The Best Sleep

Written by Sleep Institute. Posted in Family Health.

In order to be your best self, you need to get a good night’s sleep. The quality of sleep that we get affects every part of our lives, from our mood to the food that we eat to the way you perform at work and in other parts of your life, as well as how you interact with people.

No matter how old you are, a bedtime routine could be the perfect thing to help you whip your sleep schedule into shape.


Why Should You Create a Bedtime Routine?

Bedtime routines are key for signalling to your body that it’s time for bed and that it should start producing melatonin. By creating a routine, both your body and mind become used to the pattern and give you less trouble when you’re ready to fall asleep.

What Can You Add to Your Bedtime Routine?

Bedtime routines don't have to be anything fancy. It can just be down for the day. Here are some ideas of things that would make a great addition to your bedtime routine.


Reading something can help your brain start to turn off when it’s time for bed. I can also give your brain  something else to think about if you're having anxiety.


Yoga can also be a helpful addition to your bedtime routine because it allows you to stretch the muscles out that might cause you pain in the morning. It also helps you to focus on the present, which can take your mind off of any worries you have.

Relaxing Bath

If you find yourself struggling to relax at night, a relaxing bath with some essential oils or a bath bomb could be helpful in fixing that.  This is also a great time for reading.

Oral Hygiene

Don't forget to take care of yourself as well, especially your oral hygiene. brushing your teeth and flossing is incredibly important to your physical health. Our mouths are one of the grossest places our bodies, but also one of the most important.

Any Nighttime Medications

If you have been prescribed anything like a CPAP or BiPAP machine,  you should include getting those set up and taking them as part of your routine If any of these are new and you see a marked difference in your sleep, talk to your doctor about it.

What Shouldn’t Your Bedtime Routine Include?

Now, there are some things that you should not include in your bedtime routine because they will disrupt or delay your sleep.


Any electronics with a screen emit blue spectrum light that can delay sleep for 3 to 4 hours after use you should avoid keeping your phone in the bedroom whenever possible. Instead, set an old fashioned alarm clock on your nightstand and use that to wake up to in the morning.

Strenuous Exercise

Strenuous exercise in the late evenings can delay sleep by  getting your adrenaline pumping and your heart racing. You want to relax as much as possible in the evening in order to get the best sleep you can. If you are going to have strenuous exercise, make sure that it is three or four hours before bed.


Avoid snacks for 3 to 4 hours before bedtime in order to avoid late-night indigestion and bathroom trips.


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