The benefits of a good bedtime routine for regular sleep

What is a bedtime routine?

A bedtime routine is a sequence of repeated behaviours and actions that help signal your mind and body that it is time for sleep.  When a regular habitual bedtime routine is established, your brain recognises this pattern as sign that it is time to start slowing down for sleep, which helps you to fall asleep faster and get a more restful sleep.

Why is a bedtime routine important for adults?

In a world that seems to expect us to be on 24/7 it can be difficult to establish a nightly routine for sleep.  However, there are consequences on the health of your mind and the health of your body when you lack a consistent sleep routine, such as: ¹

• Increased risk of obesity¹
• Increased risk of high blood pressure¹
• Increased risk of type 2 diabetes¹
• Increased perceived stress and depression¹
• Increased risk of poor heart health¹

An irregular bedtime routine has also shown to increase the amount of time it takes you to fall asleep, resulting in less sleep during night-time hours and an increased likelihood of daytime sleepiness. Overall, this means you get less ‘healthy sleep‘

How will a bedtime routine benefit me?

If you want to know if a bedtime routine is right for you, then look at the following questions:

• Do you need help getting to sleep faster at night?
• Do want to get regular good quality sleep?
• Do you want to reduce daytime sleepiness?
• Do you want to wake up easier in the morning and not feel the need to keep pressing the snooze button?
• Do you want to feel refreshed and energised in the morning, rather than groggy and exhausted?
• Do you want to reduce stress and improve your mental health?
• Do you want to reduce your risk of high blood pressure, obesity, type 2 diabetes, dementia, stroke, and cardiovascular disease?

If you answered “YES” to any or all the questions, then a bedtime routine can benefit you.

How does a bedtime routine help me sleep better?

You may have heard of a process that controls your sleep called ‘the circadian rhythm’, which is also known as your ‘body clock’. Your body clock is influenced by the light in your environment, which is why your body feels the need to sleep when it is dark and to wake when it is light. However, these natural cues can be disrupted by electronic devices which fool your body clock into thinking it is still daytime.  When your body clock is thrown out of sync, it can create issues with your sleep which can then lead to physical and mental health problems.  When you align a bedtime routine with your natural body clock it can help promote regular, restorative sleep. ²

How to create a bedtime routine for adults

There is no one-size-fits-all bedtime routine for all adults, instead you could have fun trying to create a bedtime routine perfect for you and your life. The lead-up to bedtime plays a fundamental role in preparing you to fall asleep quickly and easily.  Explore the ideas below, think about the bad sleep habits keeping you up, and consider what you could easily build into a routine that would help you get a more restful night’s sleep: