How to perfect your bedtime routine to have the best sleep
Written by: Tessa Chiari
Crafting a consistent bedtime routine is one of the most powerful tools for improving sleep quality. It tells your brain “Hey, it's time to chill out now.” A well-designed bedtime routine serves as a clear signal to your body that it's time to transition from the day's activities into sleep mode. This helps you fall asleep more quickly and enjoy deeper, more restorative sleep throughout the night.
Why a Bedtime Routine Matters
Your body has a circadian rhythm which is your body's internal clock. That clock loves routine so when you do the same relaxing stuff every night, your brain starts to catch on and gets ready for sleep mode automatically. Getting into the habit and creating a perfect routine can be challenging, so here are a few tips to make sure you have the best routine.
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Relax before bed
Dedicate 30-60 minutes before bed to doing something that truly relaxes you. Do not be working until the moment you get in bed. Your mind won’t properly shut off causing it to be difficult to fall asleep. Doing some yoga, puzzling, listening to music or a podcast can help you wind down after a long day promoting healthy sleep.
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Avoid being on an electronic device
Your mom was right when she said it's that damn phone. Blue light emitted from devices can suppress your melatonin production. This keeps you awake causing a bad night's sleep. Turn off electronics 30-60 minutes before getting in bed. In this day and age that can be extremely unrealistic for some people, so consider using blue light glasses and dimming the brightness a little.
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Brain dump
Journaling before bed can help calm the mind, lower anxiety, and promote a restful night sleep. Writing down all your thoughts and worries can help clear out your mind and help you process your emotions. Going to bed with an empty mind can help you have a better night's sleep.
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Dim the lights
As you are relaxing and preparing to go to bed, diming the lights can help signal to your body it is time for bed. How? It signals that it's time to create melatonin which is the hormone that helps you fall asleep.
Sources:
Sleep Foundation. “How to Build a Better Bedtime Routine for Adults.” Sleep Foundation, 22 July 2025, www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults. Accessed 28 July 2025.
Morris, Chloe. “12 Bedtime Journal Prompts for a Peaceful Sleep.” We Are Global Travellers, 22 Mar. 2021, weareglobaltravellers.com/2021/03/bedtime-journal-prompts/. Accessed 28 July 2025.
Conroy, Deirdre. “How to Use Bedroom Lighting to Improve Sleep Quality.” Michigan Medicine Health Lab, 13 Mar. 2023, https://www.michiganmedicine.org/health-lab/how-use-bedroom-lighting-improve-sleep-quality. Accessed 28 July 2025.