A lot of people will say that adults don't need a bedtime routine but actually they do. It helps your body to feel calm and feel fully relaxed if you start with a routine. This then allows your body to get into the REM sleep (the deep sleep which happens in the early hours of the morning) We especially need this now with our lives being so busy all the time and us working till the early hours or trying to catch up with life admin. Trust me, I know the feeling.
Creating a bedtime routine allows your body and mind to actually switch off. You will be able to get to sleep easier, have a better nights sleep and wake up the next morning feeling completely refreshed.
What Does Your Bedtime Routine Look Like Now
Think about what your bedtime or evening looks like now. Do you come home from work, eat dinner, go to the gym then bed or do you work late, catch up with life admin, have dinner then bed? Perhaps your bedtime changes day to day or you have a child who wakes in the night. Everyone is different.
As parents know, and I am a parent, it is especially bedtime routine that never goes a stray. Children know the routine, what is coming next etc and they get into the rhythm of things quickly. We certainly did with our two. So then why does it stop with adults. It shouldn't do and our sleep should be priority in our lives, because without sleep we do not function and its the functioning which helps us through our day.
Now of course I am not saying lets go to bed when the children go to bed or follow their routine. That's their routine and it works for them,. You now need to find one that works for you. Having a consistent routine helps to give you a good nights sleep. Try and figure out your body clock, this will then give you more of what to expect and always listen to you body. If you get more tuned into it, it will reap the benefits you give it.
Now lets start at the start. Your bedroom. You need to make this a happy and comfortable room to be able to relax in. Do you have light or dark curtains? Do you have a comfortable bed? Do you like the space around you? Do you have a noisy room for example traffic noise? The more comfortable you feel in your bedroom, the more you will be able to relax and the more quality sleep you will get.
Before You Go To Bed
Before you go to bed, take some time to do some gentle stretches or 5 minutes of meditation. This will get you in the mood for a relaxing sleep. You could journal (I have a journaling practice in the blog before this one so take a look) This allows you to write down your feelings and thoughts from your day.
Have a wind down routine which you stick to every night. This could again be a few gentle stretches which are demonstrated here.
You can also get a few meditation apps which are great or just listening to some white noise will help you to relax.
Whatever you find as a routine, try to stick to it. If you find that its not working for you, then try something else.
Have a good rest and enjoy your sleep time.