Having bedtime routines is important for anyone who wants a good night’s sleep, but may be even more helpful for individuals who have difficulty falling asleep at night.
The benefits of bedtime routines include allowing for time to relax, unwind, and disconnect from activities that can cause emotional or physical arousal that may disrupt sleep.
Additionally, over time, bedtime routines can help train your mind and body to be better prepared for sleep so that when you get into bed falling asleep may become easier.
There are no specific routines that will work for everyone, so you may have to experiment with a routine that works best for you. However, some suggestions for pre-bedtime activities that many people use include:
- Listening to relaxing music
- Taking a warm bath/shower
- Lowering the lights in the home
- Getting ready for bed (brushing teeth, putting on PJs)
Getting ready for the following morning (e.g., packing backpack or laying out clothes)
Generally it is recommended that your bedtime routine begin about 15-30 minutes prior to when you want to go to sleep. Also once you established a routine you should stick to it each and every night so that it becomes a regular part of your day.