Did you know May is Better Sleep Month? Celebrated by the sleep industry, its purpose is to raise awareness about the benefits of better sleep and how poor sleep can disrupt our lives.
We all know sleep is important—but let’s be real, getting enough quality sleep can feel like a luxury these days. Between busy schedules, screen time overload, and racing thoughts, drifting off peacefully isn’t always easy.
That’s where a solid bedtime routine comes in.
Whether you’re trying to help your toddler wind down or you’re an adult who can't stop scrolling at 11:47 p.m., these tips can help you build a routine that promotes calm, signals your brain it’s time to rest, and leads to more restful sleep.
Let’s break it down. 🛏️
1. Keep a Consistent Sleep Schedule
Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock (aka your circadian rhythm). When your body knows what to expect, it’s easier to fall asleep and wake up naturally.
Pro Tips:
- Set an evening alarm to remind you it’s time to start winding down.
- Try to stick within a 30-minute window—even on weekends or vacation.
This is especially helpful for kids and teens, whose bodies are still developing and need more structure.
2. Unplug From Screens—At Least 30–60 Minutes Before Bed
We hate to say it, but yes—the blue light from screens really does mess with your melatonin levels. That Netflix episode, TikTok scroll, or “just one more email” can delay your body’s natural wind-down process.
Try This Instead:
- Read a physical book
- Listen to calming music or a sleep podcast
- Do a gentle stretch or meditation
- Have a conversation or tell stories with your kids
3. Create a Wind-Down Routine
This is where the magic happens. A calm, predictable set of activities sends a message to your brain: “Hey, it’s time to rest.”
Wind-Down Routine Ideas:
- Take a warm shower or bath
- Brush teeth and wash face
- Light a candle or use essential oils (lavender is a favorite!)
- Sip caffeine-free tea or warm milk
- Do a gratitude or reflection journal
- Read a chapter or two of a relaxing book
Even 15–20 minutes of intentional wind-down time can make a huge difference.
4. Make the Bedroom a Sleep-Only Zone
Your brain loves patterns. If your bedroom is used for TV, work, or video games, your brain won’t associate it with sleep. So aim to make your bedroom a sleep sanctuary.
Sleep-Friendly Bedroom Tips:
- Keep it cool (between 60–67°F is ideal)
- Use blackout curtains or a sleep mask
- Minimize noise (or use a white noise machine)
- Invest in comfy bedding you actually want to snuggle into
- Declutter—visual mess can lead to mental stress
For kids, create a cozy corner with their favorite blanket or bedtime buddy.
5. Avoid Sugar, Caffeine, and Heavy Meals Before Bed
What you eat—and when—can affect your sleep. Caffeine and sugar can linger in your system for hours, making it harder to fall (and stay) asleep. Heavy meals can lead to discomfort or indigestion.
Wind-Down-Friendly Snacks:
- Banana with almond butter
- Oatmeal
- Herbal tea (like chamomile or peppermint)
- Warm milk or a small protein-based snack
Keep late-night snacks light and soothing.
6. Manage Stress and Mental Clutter
Can’t sleep because your brain won’t shut up? Been there. 😵💫
Help your mind settle with:
- A bedside notepad to write down thoughts or to-dos
- A quick 5-minute meditation (check out apps like Calm or Insight Timer)
- Deep breathing (try box breathing: in for 4, hold for 4, out for 4, hold for 4)
- Positive affirmations: “I’ve done enough for today. I deserve rest.”
Even kids can benefit from simple breathing exercises or bedtime affirmations like, “I am safe. I am loved. I can rest now.”
7. For Parents: Bedtime Routines for Kids
Consistency is key with little ones. Having a calm, predictable routine not only helps them fall asleep faster—it also creates a sense of comfort and security.
Kid-Friendly Routine Example:
- Bath
- Pajamas
- Brush teeth
- 1–2 books
- Hugs, snuggles, and lights out
8. Be Patient With Yourself
New habits take time. If you’re trying to reset your bedtime routine, don’t expect overnight success. What matters most is consistency, not perfection.
Start small:
- Try going to bed just 15 minutes earlier
- Swap 10 minutes of scrolling for a relaxing book
- Add one calming ritual to your evening and build from there
Every step counts.
FAQs: Building a Better Bedtime Routine
Q: How much sleep do I really need?
A: Most adults need 7–9 hours. Kids need more:
- Toddlers: 11–14 hours
- School-age: 9–12 hours
- Teens: 8–10 hours
Q: What if I can’t fall asleep after 30 minutes?
A: Get up and do something quiet and calming in dim light. Avoid screens. Go back to bed when you feel sleepy.
Q: Is it too late to fix my sleep schedule?
A: Never! Your body can adjust in just a few days with consistency and patience.
Wrapping It Up: Create a Routine You’ll Look Forward To
Sleep isn’t just a physical need—it’s a mental and emotional reset. And the quality of your day often depends on the quality of your night.
Whether you’re helping your kids build healthy habits or trying to reclaim your own rest, a simple, peaceful bedtime routine is one of the best gifts you can give yourself and your family.
So tonight, instead of just crashing into bed... ease into it. Light the candle. Read the book. Breathe. Repeat.
Your tomorrow starts with tonight’s sleep. 😴✨
