5 Ways to Establish a Healthy Bedtime Routine

In a world that is constantly moving, most of us are more tired than we like to admit. When you aren’t getting enough sleep, your body can become stressed, putting strain on your neurological and immune systems. Getting the right amount of sleep is crucial for being able to perform at our best. 

Millions of people across the country struggle to get the sleep that they need. Most people claim that they have difficulty turning off their minds when it is time for bed.

One of the best ways to start getting to sleep easier is to establish a bedtime routine. Your sleep cycles are ingrained in your brain and body and can easily get out of sync. 

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To help your body begin to process moving toward sleep, it can be helpful to follow a limited routine that helps your body to recognize that it is time to sleep. Whether you find relief from stress through counseling at TherapyNow or like to work it out in the gym, the problems you face will be harder to face without a good night’s sleep.

Let’s take a closer look at a few ways that you can establish a healthy bedtime routine. 

Consistent Bedtime

If your busy schedule ends up putting you in bed at different times each day, it won’t take long for your sleep rhythms to become out of sync. You may get to bed before 10 pm on one night and then after midnight on another night.

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This inconsistent pattern may be hurting your ability to get the sleep you need. You should set a reasonable bedtime and stick to it each night.

The time you set should indicate the time that you will begin your sleep routine, not the time when you hit the sheets. Priming your body for sleep will take a few steps.

Switch Off


Photo by Shane on Unsplash

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If you are laying in bed scrolling through your phone at bedtime or binging your favorite Netflix show, you are likely to have a harder time falling asleep. The blue light from your gadget and televisions screens acts as a stimulant to your brain, making it harder to shut off to go to sleep.

When your bedtime arrives, it’s time to switch off all of your electronics. 


Certain scents have the power to help you relax and ease you into your sleep mode. When you arrive in your bedroom, lighting a candle, incense wax, or spraying your sheets can help your brain to move into a mode that encourages sleep.

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One of the most relaxing scents that are known to help you relax is Lavender. 


If you find that the stress of your day is following you to bed each night, you can benefit from some mindful meditation. Sitting quietly for 20 minutes and reflecting openly on your experiences of the day while practicing deep breathing techniques can help to relax your mind and body and prepare you for sleep. 

Sleep Environment

Creating a space that is comfortable for sleeping is crucial to getting the rest that you need. Turn your bedroom into a calming and welcoming space that will soothe your body and mind when it is time to sleep.

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Keep the lighting low, the scents light, and outfit your bed with sheets and a blanket that cuddles you in luxury.

Sleep is essential to helping your body heal and function efficiently. If you are having trouble sleeping, try these tips to help you establish a healthy bedtime routine.

Featured Image by Lux Graves on Unsplash

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