How to create a bedtime routine that works

A consistent bedtime routine can seriously improve the quality of your sleep. Keep reading to discover strategies and things to help you sleep.

Do you ever struggle with falling asleep? You’re not alone. According to a YouGov survey, one in five adults in the UK has difficulties with dropping off at least a few nights a week. 

The good news is that, by making some upgrades to your bedtime routine, you can go a long way towards solving the issue.

In this guide, you’ll learn about:

• The importance of consistent sleep

• Six science-backed techniques to build into your bedtime routine

• A night routine template

Why consistent sleep patterns are important

Having a poor night’s sleep is always frustrating. It leaves you feeling sluggish, drowsy and (let’s be honest) grumpy. 

But long term poor sleep can also have significant impacts on your health. One study with almost 2,000 older adults showed that those with irregular sleep patterns tended to weigh more and have higher blood pressure than those who kept more regular night routines. 

And, without wishing to make you anxious, another study found that people who had regular sleep patterns had a 30 percent lower risk of mortality than those with irregular sleep habits.

Fortunately, research also shows you can do something about it. One study found that some simple, short-term interventions improved people’s bedtime routines and the overall quality of their sleep too. 

So, even if you currently have poor sleep and bedtime routines, the power is definitely in your hands to change this. 

What not to do: Sleep habits to stop immediately

Six science-backed ideas for a better bedtime routine

There are lots of opinions out there about techniques and tricks to help you sleep. We’ve read through academic papers and other trusted sources to give you some reliable, science-backed ideas to improve your bedtime routine. 

1. Stick to consistent sleep times (including at weekends)

This is probably the most important thing to remember for your bedtime routine. A meta-analysis (study of other studies) into sleep found that sticking to consistent sleep times led to better sleep, plus many other improved health outcomes. 

Your circadian rhythm (also known as your body clock) loves a pattern. By always falling asleep and waking up at the same time, it gets into a routine and will start ‘powering down’ before your head hits the pillow. By contrast, if you go to sleep and wake up at different times each day, your circadian rhythm gets confused. 

How to build it into your bedtime routine: 

First, figure out when you need to be asleep by. Say you do a 9-5 job. You might need to get up at 7 am to get ready before work. Assuming you usually need eight hours’ sleep, you should be aiming to fall asleep by 11 pm every night. 

Critically, you need to keep this up at weekends and holidays too. While a lie-in is always nice on a Sunday morning, it could scramble your routine and mean you struggle to get to sleep on Sunday night, which is only going to make Monday mornings less fun. 

2. Cut out the screen time

There is a huge amount of evidence about the effects of screens on sleep quality. For example, research shows that using a smartphone or similar devices within two hours before bed has a significant negative impact on sleep quality.

There are several reasons that devices affect sleep. Most backlit electronic devices emit blue light. Research shows this type of light stimulates our brains and tells us it’s time to wake up, thereby making it harder to fall asleep. 

Many apps are also designed to be super stimulating, which is the last thing you need when trying to fall asleep. Whether you’re doom-scrolling the news (and getting anxious) or watching ever more funny videos, you’re not letting yourself drift off.

How to build it into your bedtime routine:

Give yourself a strict rule to put away your phone two hours before going to sleep. You might find it helpful to leave it in another room overnight to avoid the temptation to read messages or play games. 

3. Create a sleep-conducive environment

The environment you sleep in can also have a massive impact on the quality of your sleep. Everyone has slightly different preferences, but the NHS recommends your bedroom should be cool, quiet and dark. 

• Temperature: Many studies suggest the optimal temperature for sleep is around 16-19°C. 

• Noise: Studies suggest that noise in the bedroom should be at 35 decibels or below. 35 decibels is the equivalent of rustling leaves or a quiet fan. 

• Darkness: Research also shows that complete darkness is required for optimal sleep.

How to build it into your bedtime routine:

Think about making changes to your bedroom or your sleeping environment. Does light from lamp posts come through the windows? It could be worth investing in blackout blinds or an eye mask. Does noise from traffic jerk you awake at night? Some earplugs could help. Is your room hot and stuffy? Consider a thinner duvet or using a fan. 

4. Take time to wind down

Not many people can fall asleep the moment their heads hit the pillow. Most of us need at least an hour or two to wind down before we can get some Z’s. 

Here are some ideas for how to wind down before bed. 

• Journaling: Research shows that people who journal before bed tend to sleep better than those who don’t. Interestingly, writing ‘to-do’ lists is more valuable than traditional diaries (that is, what you did today). 

• Meditation: Studies have also shown that mindfulness and similar practices can help people wind down before bed and sleep better. 

• Have a warm bath or shower: There’s nothing like a warm bath to make you feel cosy before bed. And several studies have shown that a warm bath or shower 1-2 hours before bed can also improve the quality of sleep.

• Aromatherapy: Certain essential oils are known to help improve sleep quality. For example, in one study, people who inhaled a lavender essential oil at night slept significantly better than a group that went without.

How to build it into your bedtime routine:

Everyone has different ways of winding down, so you might want to experiment with various methods. Once you’ve found what works for you, try and build it into your night routines. 

5. Food and drink before bed

Eating and drinking can have a big effect on the quality of your sleep. As a very general rule, it’s best to avoid eating or drinking for a couple of hours before bed. Research shows that people who eat or drink less than one hour before going to sleep tend to have less regular sleeping patterns and are more likely to wake up after falling asleep.

If you’re digesting food, your body is using lots of energy and this can make it harder to drop off. It can also cause sugar spikes or acid reflux, among other issues. 

Similarly, drinking lots of fluids before bed means your bladder will fill up and you’re likely to need to get up for a night-time trip to the loo.

That being said, there are some kinds of food and drink that are known to help with sleep:

• What to eat before going to bed: While you shouldn’t eat anything immediately before going to bed, make sure your evening meal contains a good mix of proteins and slow release carbohydrates. These are believed to encourage better sleep.

• What to drink before bed: Again, while you should avoid drinking anything directly before bed, some kinds of drinks help you drift off or tackle insomnia. These include warm milk, chamomile tea, valerian tea and good old-fashioned water. 

How to build it into your bedtime routine:

If you tend to eat later in the evenings, try to shift your meals a little earlier. If you do crave a snack or a drink in the evening, try to have it at least one hour before hitting the hay. 

6. Exercise in the day

Getting plenty of exercise during the day is also known to improve sleep quality. As their bodies recover and repair from workouts, people tend to sleep more deeply. Exercise is also reported to increase the production of melatonin (a sleep-related hormone), reduces stress and can also trigger changes in body temperature that support sleep. 

However, you should give yourself at least a couple of hours’ break between your evening gym sessions and bedtime. When you train, your body releases endorphins that make you alert. It will take at least 1-2 hours for these endorphins to clear before you can wind down. 

How to build it into your bedtime routine:

Try and build at least some exercise into every day. This doesn’t need to be hardcore. Even a 30 minute walk around your local park or a commute on your bike is enough.

More ideas: 7 ways to hack sleep

Better sleep for a better tomorrow

If you struggle with sleep, it can be incredibly frustrating. The good news is that it is totally  possible to improve your overall quality of sleep by following a consistent bedtime routine. By taking some time to plan your night routines - and making some simple changes - you should soon start to notice a real improvement in your overall sleep quality. 

A night routine template

Here’s a simple night routine template you can follow. It’s designed for someone working a Monday-Friday, 9 am-5 pm job. Adjust it to your needs and working hours. 

Words by Len Williams