Sleep is essential for maintaining both our physical and mental health, but as many of us know, getting the quality of sleep we need isn’t always easy. Proper sleep is understandably difficult to achieve on a nightly basis when considering all the factors that can affect it. Stress and anxiety from work and family, the influence of digital technology in our nighttime routines, or suffering from a mind that won’t shut off. Reaching that proper 7-8 hours of sleep almost becomes a burden. 

But thankfully, some remedies exist to help you relax at night and get those precious hours of beauty sleep. Below, we’ve put together 10 habits for better sleep that are sure to help you catch your proper z’s and establish that perfect bedtime routine.

Tips For Establishing a Proper Bedtime Routine For Adults

Establishing a proper bedtime routine for adults can prove a bit tricky. At this point in our lives, we all more or less respond differently to various sleep techniques. However, there are still a few good ways to help “prepare” the body for rest that anyone can benefit from. A lot goes into this preparation, and repetition is the key in keeping things in check. 

Bedtime routine for adults

Try implementing some, or all, of the following into your bedtime routine: 

  • Go to Sleep and Wake Up At the Same Time –

    Routines are built on consistency, and making sure that you fall asleep and wake up at a consistent time every day can go a long way in promoting a great night’s rest. Set a time to lay down and set a regular alarm each morning, even the weekends.

  • Know When to Wind Down –

    Winding down before bed can help us fall asleep faster, and it’s good to know when the time is right. A common practice is dimming the lights some two hours before bed, avoiding the suppression of melatonin. Naps are also detrimental to our sleep routines. It’s recommended to avoid naps after 3 p.m and not to nap for more than twenty minutes at a time.

  • Limit Electronic Use –

    Using electronics before bed can make it harder to fall asleep, as blue light tends to over-stimulate the eyes. Avoiding devices before bed can also help relax and calm a busy mind, helping us fall asleep faster.

  • Create a Soothing Atmosphere –

    Many of us tend to want as little light as possible when falling asleep, but sometimes it’s tough. Investing in quality window shades can block out unwanted light, promoting a better and deeper sleep. Being too hot or too cold is also a sure way to toss and turn, so knowing the precise temperature you like is huge. Also… clean that room. Cluttered and messy rooms can become distracting when falling asleep, and a tidy place is a cozy one.

  • Take a Hot Bath –

    Sometimes the best way to unwind is with a nice hot steamy bath. The body’s temperature naturally begins to dip some two hours before sleep, and bottoms out at around 4 or 5 a.m. Soaking in a hot bath raises our body temperature, and the rapid cooldown period that follows amounts to relaxation. 

How To Get Better Quality Sleep

Following the good sleep hygiene habits listed above will certainly help you achieve a proper bedtime routine, but it’s also just as important to ensure the quality of your sleep, too. Sleep patterns are complex, and making sure our brains are functioning just as they should be will help us reach a perfect sleeping environment. 

Here are a few good habits you should know when considering your own sleep quality:

  • Watch Your Food and Drinks Before Bed –

    It’s never fun trying to fall asleep on an upset stomach. Avoid spicy snacks or large meals, and be sure to avoid alcohol consumption before going to bed, as these can lead to both digestive issues and improper sleep patterns from developing.

  • Avoid Stimulants –

    Passing on that cup of coffee even before lunchtime can greatly help at night. The effects of caffeine, nicotine, and other stimulants tend to linger for a while, and can keep your brain awake when you’re trying to shut down.

  • Properly Cope With Stress & Anxiety –

    For individuals who struggle with stress, anxiety, and other mental health conditions, falling and staying asleep is hard. What’s important to note is that sometimes when the associated symptoms leave us tossing and turning, it’s often advised to get up and calm the mind before trying to fall asleep.

  • Meditate –

    Some people enjoy meditating during the day, particularly closer to night, to calm the mind and work as a natural remedy for insomnia.