There is no “perfect” bedtime routine, but consider adding some of these steps to your nightly wind-down routine:

  • Set a “bedtime” timer. Some apps will even send a “wind down” alert.
  • Take a hot bath or shower (if your skin can handle it) one to two hours before bedtime.
  • Avoid screens in bed and for about one hour before bed. Some people enjoy reading, as it will help tire the eyes.
  • Journal, pray, and/or meditate to reflect on the day.
  • Use lavender or other aromatherapy oils or candles to trigger the scenes it’s time to wind down. (Don’t forget to blow out a candle!)
  • Dress for comfort.
  • Turn down the temperature in the room. Most people sleep better when the room is cooler vs. warmer.
  • Darken the room: turn off lights, close blinds, and create a dark space.
  • Try your best to relax and unwind. We know, being told to relax is counterproductive, but if you can find a routine that works for you, use it!

Follow a similar routine each night to train your brain and body that it’s time to rest.