Having a bedtime routine is probably one of the last things you think about when it comes to your self-care routine. But creating an adult bedtime routine is important for your overall well being. We all talk about kids’ bedtime routines but as adults we need to learn to take the time to do the same thing for ourselves. We adults deserve that same love and care.
One sleeps like one makes his bed.
Peaceful Bed, Peaceful Mind
As cliche as it may sound, making your bed is one of the best ways to get your day going everyday and ensure a peaceful mind when tucking yourself in. There is nothing less calming than being in a messy space, making sure at least your bed space is just how you like it is so important. Surround yourself with things you love, things that calm you and fill you with happy memories.
Unplug & Breath
Even if you can only spare ten minutes, having a moment of quiet before bed is such a great way to help create. Take that time to put your phone down, do something for yourself and even have a moment for a few quiet deep breaths. Before your head hits the pillow put your mind at ease – and try to silence those daily stressors as best you can. I know harder said than done but with practice and consistency it can get easier and it can help you get a better night’s sleep.
Some people hate noise while they sleep and others crave a bit of white noise or music to help them relax. There are so many options out there for whatever you need. I need nature sounds, music or an audiobook to help me get in the mood for bed, something I have been doing since I was a small child. Some of my favourite night time playlists are from the account Sleep Fruits on spotify, but there are many other amazing options out there.
Relax Those Muscles
For many of us daily anxieties are one of those things that will keep you up. Your mind will wander to things you should have done or need to do, or maybe you think about embarrassing high school moments. The point is these intrusive anxious thoughts are making us tense and keeping us from getting the sleep we so desperately need. Learning to do muscle relaxation exercises is a great way to slow your mind, focus on your body and help ease yourself into sleep.
How do you do this? Simple. Once you are cosy and in bed you will begin to tense up and release small muscle groups. Start with scrunching your toes for a few seconds, then relaxing them focusing on the sensations with your body. Move up to your legs and so forth until you are either asleep or very very relaxed and ready to be. Doing this will help you get out of your head and focus on your body, its needs and your need for sleep.
Warm & Soothing
When the day has been long and you know your night might end up the same way, sometimes the best thing to add to your routine is a warm bath. In fact, according to the Journal of Clinical Sleep Medicine, taking a bath for even just 20 minutes can decrease the time it takes for you to fall asleep significantly. Making a nice warm, calming bath one of your best friends when it comes to sleep troubles.
No More Nightmares
If you are prone to nightmares or night terrors one of the best things you can do to help prevent this is watch your night time snacking. Making sure you are not eating right before bed I know sounds silly but I have found it to be very helpful for prevention. What’s that saying: “an ounce of prevention is worth a pound of cure”? This one could be an old wives tale but when it comes to nightmares and night terrors i’ll happily stop eating a couple hours before my bedtime.
Sleep is something so many of us take for granted until we just can’t seem to get enough anymore. Hopefully helping you create a bedtime routine that works for you will help you get a better and more consistent night sleep. Afterall, as parents, haven’t we lost enough sleep? Tell us what you do to help you get a great night’s sleep!