Bedtime routine for a better sleep

GOE Wellness
10 Nov
Bedtime routine for a better sleep

Sleep plays an important role in our lives. It helps in stress management, lowers the risk of diseases, aids clarity in thinking, and encourages better performance in general. A lack of rest and sleep can be damaging to our health and cause unhealthy sleeping patterns to develop.

It is estimated that an adult needs at least 7-8 hours of sleep every day.

Lack of sleep can lead to chronic diseases like type-2 diabetes, heart disease, obesity, and depression. Therefore, a good and uninterrupted sleep is essential for better health management.

Do you find it hard to fall asleep? Does work stress interfere with your sleep? Do you have constant thoughts when trying to sleep?

A bedtime routine could come in handy here and help you fall asleep. Practising a bedtime routine and sleep hygiene can help you unwind, relax, and calm yourself before going to bed.


What is a bedtime routine?

A bedtime routine is a set of practices done every day before going to bed. These activities can be done an hour before your bedtime as it helps you relax and reduce stress or anxiety before bedtime.


Activities for a bedtime routine

1.   Switch off the electronics

Turn off your phone, laptop, computer, or any other electronic device that you may have two hours before your bedtime. They can distract you from sleep and increase the chances of prolonged scrolling or responding to mails and messages. To relax and unwind, it is necessary to remove devices that emit blue light. Blue light can cause you to be alert and attentive at night. This kind of effect can interfere with your sleep and cause an interrupted sleep.


2.   Practice bedtime yoga

Practising some relaxing yoga postures and techniques before bed is especially good for people who have sleep anxiety, insomnia, or sleep apnea. Calming yoga poses can promote relaxation and a better quality of sleep. It can also lower blood pressure and stress hormones. Hatha yoga, which is a slower form of yoga, is good for relaxing and reducing stress and tension. Take out 10-15 minutes for a quick yoga session before bed so that you can complete your exercises and head for a good sleep.

 Meditating for a similar amount of time is also beneficial to calm down and put your body in the mood for rest. Practice deep breathing as it takes away any kind of stress, panic, and anxiety.


3.   Listen to relaxing music

Sleep asmr, binaural beats, and sleep podcasts are great ways to promote a good sleep. Music or beats that have relaxing sounds like that of rain, wind, or any natural sound help people fall asleep quicker. It soothes your mind while you try to sleep and encourages a calmer and uninterrupted sleeping pattern.

 ‘Classical music and sounds of nature’ are seen to be effective in promoting sleep.


4.   Drink bedtime teas

A cup of tea can do wonders to help you fall asleep. They lower anxiety and stress that results in better sleep quality. Chamomile tea tops the list when talking about bedtime teas. It shows a ‘modest anti-anxiety benefit’. It induces sleep and aids relaxation after a stressful or busy day. Other herbal teas like lavender tea, magnolia tea, or low-caffeine green tea may also help people who cannot sleep well.


5.   Take a warm bath

Studies have found out that bathing with warm water can change the core temperature of our bodies and result in the drop of the body temperature. The changing temperature of the body, the drop, can induce sleep. A warm bath 90 minutes before bedtime can help you fall asleep quicker than usual. This also gives you a sensation of feeling relaxed. Meanwhile, you can also practice shower meditation for added benefit.


6.   Sleep at the same time every day

Following a bedtime routine helps you to prepare for sleep efficiently and effectively. Set a time to go to bed and stick to it. After a while, your brain would be trained to fall asleep at the same time every day. If you sleep at the same time every day, your wake-up time will be the same too. Being consistent and disciplined in your bedtime routine may help enhance sleep quality and lower sleep anxiety. You would feel fresh and recharged every morning.


7.   Prepare your bedroom for sleeping

Dim the lights, set a cool temperature, ensure that your sheets and pillows are clean enough to sleep on. Avoid bright lights just before sleeping. Draw the curtains or shades so that you are undisturbed by any light from outside. Declutter your bed by removing anything extra. This can clear your mind and reduce any confusion or stress. It can signal that your bed is ready to sleep on.

 Have a look at how to declutter your space here


Following a bedtime routine encourages a healthy sleep schedule which is necessary for boosting productivity and efficiency. Waking up fresh can improve your ability to deal with the day and manage stress. A consistent bedtime routine can train you to unwind and relax at a certain time of the day. You want to remove distractions before bedtime to sleep better. Bedtime routines help you do the same.

 Such a routine improves sleep quality naturally. It may also prevent sleep apnea, sleep anxiety, hormonal disbalance, and stress.

 Set your bedtime routine today and get started. Consistency is the key for positive results so make sure to stick to it every day.

Bedtime routine for a better sleep
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Bedtime routine for a better sleep