How to create a bedtime routine

Feb 2

If you struggle with any kind of sleep like me; you need a good routine to help communicate with your body. I have a few nighttime routines that I rotate through depending on the amount of time I have at night and my energy/ pain level. These variables can also change the timing of when it is time to go back to my bedroom to sleep? What time I need to get to the bedroom and start my bedtime routine? I do my best to keep each night as similar as possible which allows the brain to train and understand what the the timing will be like. That is what we are doing when we do a nighttime routine we are training our brains into understanding and accepting the role and what is going to happen over the next few hours. It helps the brain expect and know what to expect therefore it can prepare.

For me, This involved starting to move from the living room to bedroom around 8pm. First, I turn the tea kettle on and prep for my sleepytime extra nighttime tea. Next, while the water is boiling, I begin with starting to make sure that the kitchen is straightened and ready for the next day. I go through the common areas and make sure that each room is set for the next day. I hand wash any dishes if needed I put them in the dishwasher. Then I wipe the counters all down, the stove down, the sink cleaned out and the dishwasher set to runn.

Once my straigtening is completed, I grab my tea and go into my bedroom. I then change into my pajamas, I do my facial routine, then i come back to bed and sit with my tea and journal. I try to journal about important things that have happened that day as well as creating my to do list for the next day. I then try to do a devotional either on my bible app or my devotional book.

Then I take my medications if I haven’t already done so and go to sleep hoping that I will end up asleep for longer than 2 hours in a row this time.

Your nighttime routine does not need to be complex and it doesnt need to be long or set in stone. It needs to be a simple routine that you can maintain for the most part night after niight at a somewhat reasonable and similar timeline. If you have any additional questions let me know by commenting on the blog or sending me a message!

Nighttime Routine Schedule

8pm: Begin Cleaning up the kitchen and washing dishes.

8:30pm: Clean the sink out, wipe off counters, and start a load of laundry if needed & put the tea kettle on the stove

9pm: Make my extra sleepytime tea and head back to my bedroom

9:15pm: Wash my face and get into PJs