It doesn’t matter if we’re stuck in lockdown mode and staying at home, or if it’s any other time – it’s important to have a relaxing bedtime routine for adults, and get better sleep.
We’re all dealing with anxiety, stress and an uncertain future as the pandemic and lockdowns continue.
If you’re a parent, it’s even more important to get rest. Well-rested parents are happier parents, making for less-stressed kids. I know this from first-hand experience.
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A Relaxing Bedtime Routine For Our Good Health And Wellbeing
Whether you’re single, with somebody or have a family, getting a good night’s rest is vital for so many reasons. From physical and mental health to the ability to function at a job or even do simple things at home without hurting yourself.
Lack of sleep is one of the top factors in fatigue that can lead to accidents.
However, days seem short and keep getting shorter as we age. There’s so much to do! Catching up on news and social media is often done before we sleep. Some people work out at night, especially if they have little kids.
But are these things really conducive to a good night’s rest?
Experts agree that a time to unwind before bedtime is key to getting your rest.
So what kind of bedtime ritual or routine should you adopt? There are many things you can do. I’m sharing a few ideas for a bedtime routine for adults that may inspire you to create one that’s perfect for you.
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A Bedtime Routine For Better Sleep
So can you unwind with a relaxing bedtime routine? Yes!
Doing four to five things each night that helps you relax is so important for a good night’s rest.
Here are some ideas that you can try out for yourself to see if they work for you.
- Focus on personal self-care – take a shower or bath, clean up your fingernails, do your skincare routine
- Add soothing, cleansing scents to your evening routine: eucalyptus, lavender. One way is with shower eucalyptus bunches. Another way, essential oils.
- Moisturize and massage your aching muscles. Get your partner to help you out with your shoulder and neck muscles. Or use a massage ball or roller to get the kinks out.
- Do relaxing yoga stretches to relieve tension in your muscles.
- Meditate or say a prayer. It can reduce your blood pressure and anxiety.
- Have a soothing drink: a cup of tea like honeybush, chamomile, peppermint. Herbal is best.
- Get cozy: change into loose, comfortable clothing
- Enjoy your favourite space: either a reading nook (hugely popular again), or your comfy bed. Turn on soft lighting. Grab a blanket and put on your cozy socks.
- Read a fun book, like a fiction or romance novel. Try to read a chapter each night.
- Put your phone or tablet away. For an alarm clock consider the Loftie clock, it has many of the features we love in smartphones as alarm clocks, but without the temptation.
- Consider a TV series that makes you laugh, but watch it two to three hours before bedtime.
- Enjoy time to be intimate with your partner.
- Talk! This is the perfect time to have a conversation. However, keep serious conversations about money to times when you’re not tired.
- Make your space perfect for sleep: cool with dim lighting works best to get you ready for sleep.
- Change your bed linens if they need to be refreshed. There’s nothing worse than sleepily on smelly sheets and greasy pillowcases.
- Have a light snack (crackers with a little bit of cheese or a few slices of apple) if your stomach is grumbling.
- Listen to soothing sounds: ambient music, Tibetan singing bowls, or nature sounds.
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Things To Avoid Before Bedtime
There are some things you should not do before bedtime if you want a good night’s rest. Here are just a few that can be hindering your peace of mind.
Turn Off The News
Watching the news can make you upset, angry or disgusted with the world. The news and story narratives are manufactured to elicit this kind of response because it’s good for ratings – even if they aren’t necessarily reporting the truth.
I find watching the news frustrating as hell. It’s why I’ve pretty much stopped watching it altogether.
To reduce my stress levels after 11 p.m. I no longer watch the news. If you want a decent night’s rest, I recommend you do the same too.
Stop Looking At Social Media Sites
Tied into not watching the news – stop checking out social media sites. The news ends up somehow getting on Twitter, Facebook and other social media channels.
It is easy to get sucked into a drama of some sort on social media channels. Not to mention all that blue light you’re getting from using your phone or tablet.
So put it away. Take a break from the drama or the desire to get more likes on your post.
Lay Off Alcohol And Caffeine-Rich Drinks
You would think that alcohol will lull you into sleep, but in truth, it often stimulates you throughout the night.
Having a coffee or a black tea (that naturally contains caffeine) can result in a night full of tossing and turning.
Instead, have a glass of water or an herbal tea to relax you.
Create A Bedtime Ritual That Works For You
Some of these activities for a bedtime routine for adults will be more to your liking than others.
Here’s mine:
- Personal self-care and a shower
- Focus on my skincare routine
- Get into my comfy pyjamas
- Watch a TV show with my husband (about 2 hours before sleep)
- Read a book
- Talk with my husband about the day, and plans for tomorrow
- Sleep!
I like to keep it simple because the days are crazy, and I need no drama in the evenings.
Whatever you decide on your bedtime routine for reducing your stress levels, I hope it works for you!
TIP: Before you go to bed, give yourself a big mindset boost and read a couple of these inspirational self-love quotes.
QUESTION: What do you do for your bedtime routine to reduce your stress levels and get better sleep?
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6 Comments
Great suggestions! I’m really bad at not looking at social media right before bed. Something I need to work on for sure!
I can relate. It was a tough thing to stop doing!
I’ve started doing light stretches every night before bed and it really helps my body and me quiet my mind before bed!
That’s a fantastic way to wind down! I have to start doing some more stretches. I’m so tense by the end of the night!
My main bedtime routine is to journal for a bit, and then relax and read a good book. I completely agree staying away from social media is best before bed :)
Sounds like a great bedtime routine!