What is a bedtime routine for adults?

A bedtime routine for adults is a short, repeatable set of calming steps in the 30 minutes to 2 hours before sleep. Core steps include a consistent sleep schedule, putting electronics away, a warm bath at least an hour before bed, light stretching or breathing, reading and writing a quick to-do list.

Sleep Foundation outlines about ten steps: set a fixed bedtime and wake-up time, even on weekends; cut electronics; have a light snack or herbal tea; take a warm bath at least an hour before bed; listen to music; stretch and practice breathing; meditate; read something non-stimulating; journal; and set up a comfortable bedroom at around 65 to 68 degrees F.

One study found that spending five minutes writing a to-do list before bed helped people fall asleep faster.

You do not need every step. Choose three or four you can keep up on a tired night and build from there. Making a habit takes time. If a routine does not improve things after several weeks, or you feel very sleepy in the daytime, see your doctor.

Source: Sleep Foundation - How to Build a Better Bedtime Routine for Adults

Read more on noddienight.com

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