My bedtime sleep routine is one of the things I credit with allowing me to live the healthy and joyful life that I am today. It’s not always easy for me to bound out of bed when my alarm clock goes off at 5:00 am but it’s become wayyyy more possible. Hopefully, these 4 steps will help you to curate a sleep system that helps you to feel like the best version of yourself every day. That’s always my goal when I make changes in my life. Comment below or shoot me an email if you have questions! XO
4 Steps to create your bedtime sleep routine:
- Trial-and-error how much sleep you need to feel your best throughout the day. My body requires a lot of sleep and I am the best version of myself when I get at least 7.5 hours at night. If I get less than that, I end up having a major afternoon slump or being super exhausted by the end of the day. This may take some time to figure out. Be patient and honest with yourself.
- Once you have your sleep number, you need to backtrack from the time you get up in the morning. I like to wake up at 5:00 am so I can get in a workout and some alone time. Therefore, I need to be in bed asleep by 9:30 pm at the latest. I’m usually in bed by 8:45 pm. I officially feel like a granny most of the time, and I’m okay with it.
- Now that you have your sleep schedule, go to bed and wake up at the same time every day. Even on the weekends. Consistency is everything. This one was hard for me. I was in the habit of staying up late and sleeping in on Saturdays and Sundays but this would throw off my sleep cycle for the rest of the week. Stick with it!
- Finally, curate a list of a few nightly items that wind you down for the night and work these into your routine leading up to getting in bed. Whether it’s a nightly cup of tea or a warm bath or 30 mins of reading, we all have things that relax us. A few of mine are below.
Here are some extra things I do each night to wind me down for sleep:
- Blue light filtering glasses. You can read up on the benefits over on the interwebs but I can really tell a difference since purchasing a pair. I put mine on before David & I watch our nightly show. These are the ones I have from Felix Gray.
- This melatonin supplement. Helps to bring a sense of calm before settling in for the night.
- Avoid sugar and alcohol. Nothing messes with my sleep more than an extra glass of wine at night. This is also something you can trial and error to see how your body reacts to different food groups.
- Nightly gratitude list journaling and bible study. This gets my heart and mind in the right place before drifting off to sleep every night.
- Last but not least, a good alarm clock is necessary! I use this one.
So there you have it!
PS: I know what it feels like to be constantly tired and feel like sleep is never going to be in the picture for you again, like ever. If you are a parent you can relate to this. When the twins were born, sleep did not happen in our house for a few months. If you are in that camp right now, I see you and it will get better!