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A bedtime routine is a sequence of soothing activities that you engage in before you go to sleep. A regular schedule can assist your body and mind get ready for sleep. This can be as simple as reading, taking a warm bath, cutting back on screens, making your bedroom a relaxing space, or engaging in gentle breathing exercises.
A good night’s sleep is a key component of a healthy lifestyle. Everyone needs a different amount of sleep, but the same procedure every night will help create and maintain a more consistent and relaxing sleep experience.
It’s not about making a complex schedule. A bedtime routine should be realistic and be followed most nights.
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This article is part of
Sleep Health Hub
What Is a Bedtime Routine?
Bedtime routine is a sequence of activities carried out in a similar order before retiring to bed.
You could have this schedule, for instance:
Turn off screens → Take a shower → Brush your teeth → Read → Relax → Go to bed
The activities can be different for each person. The key is to establish a routine that will allow you to gradually transition from waking to sleeping.
This will take 20-60 minutes, depending on time and your preference.
Why a Bedtime Routine Helps
Having a regular bedtime routine can help ease the shift from being active to sleepy.
The benefits may be:
- Following a regular bedtime routine
- Aiding you to sleep well at night
- Avoid stimulating activities at night
- Allowing the mind to relax
- Encouraging regular sleep patterns
- To make bedtime more structured
A bedtime routine is not a solution to all sleep issues. If you experience difficulty sleeping regularly, waking up often or feeling extremely tired during the day, talk to a health care provider about your symptoms.
When to Start Your Routine
There isn’t necessarily a right or wrong time to start a bedtime routine.
Some people like to begin 30 to 60 minutes prior to their bedtime. This will allow enough time to perform calming tasks without a rush.
If you are thinking of going to bed at 10:30pm you might start your bedtime routine at 9:30 or 10:00pm.
As much as possible, maintain a regular bedtime and morning routine, even on weekends.
If your current schedule is very different, make changes gradually rather than trying to completely change your sleeping pattern overnight.
Relaxing Before Bed
Many people include relaxation as a part of their bedtime habits.
Avoid working, studying, or intense exercise or stressful tasks in the hours immediately prior to sleep.Avoid driving, studying, doing intense workouts or stressful activities immediately before bed.
You could:
- Listening to quiet music
- Read a book
- Stretch gently
- Make a list of what you will need to do tomorrow.
- Practice slow breathing
- Take quiet couple of minutes with family!
- Prepare your clothes for the next day
- Dim the lights
The ideal activity is one that is relaxing, not stimulating.
Reading Before Bed
Reading may be a simple method to set up a quiet transition into sleep.
Select something soothing, not exciting, worrying or involved.
A few tips:
- Have a book by your bed.
- Choose comfortable lighting.
- Don’t read work-related material if it keeps your mind active.
- If screens make it difficult for you to unwind, try a paper book.
- Stop reading when ready to sleep.
It’s not everyone’s habit to read. If a quiet activity is a better fit for you, use that one instead.
Taking a Warm Bath or Shower
Taking a warm bath or shower at the end of the day can be a soothing topping.
It can assist you in shifting away from daytime activity and set up a clear shift to bedtime.
It can be paired with other simple habits like:
Low lighting → Reading → Comfortable clothes → Warm shower → Bed
Don’t let the water get too hot or make the process too long.
If you have a medical condition which is affected by temperature, please consult your healthcare professional.
Breathing and Relaxation Exercises
Some people may find relaxation before sleep is achieved through simple breathing exercises.
The simplest one is to breathe slowly and comfortably:
- Sit or lie in a comfortable position.
- Relax your shoulders.
- Take slow, deep breaths in through the nose.
- Slowly breathe out.
- Repeat for several minutes
- Focus on breath instead of on stressful thoughts.
- Consider gentle stretching or mindfulness as well.
The purpose of this activity is relaxation, not going to sleep. If an exercise makes you uncomfortable or dizzy, stop and return to normal breathing.
Reducing Screen Time
Cellphones, tablets, computers, and television can be a part of bedtime routines. Late night use may also help to keep you mentally active.
Try to set aside some time before bed where electronics are turned off.
For example:
- 9:30 p.m. — Put phone away
- 9:35 p.m. — Take a shower
- 9:50 p.m. — Read
- 10:15 p.m. — Relax
- 10:30 p.m. — Sleep
These are not mandatory times. The key is to have a routine that fits into your life.
If you have to use your phone for an alarm, keep it out of your sleep area so you’re not tempted to use it repeatedly.
Preparing Your Bedroom
The bedroom can play a big role in the comfort of bedtime.
Before going to bed, consider:
- Maintaining an appropriate temperature.
- Reducing unnecessary noise.
- Maintaining a fairly dark bedroom.
- Choosing comfortable bedding.
- Avoiding placing work materials near sleeping area, if possible.
- Keeping the temperature at a reasonable level.
- Maintaining cleanliness and tidiness of room.
If you are consistently disturbed by lights or noise from outside the room, try to make simple adjustments with curtains, an eye mask or perhaps noise cancellation.
The aim is to get your bedroom to be synonymous with sleep and not work or entertainment.
Creating a Routine You Can Maintain
The best bedtime routine is the one you can commit to.
Don’t have to have ten different activities each night. Keep it simple and add more as you go.
Example 30-Minute Bedtime Routine
| Time | Activity |
| 10:00 p.m. | Put screens away |
| 10:05 p.m. | Brush teeth and prepare for bed |
| 10:10 p.m. | Gentle breathing or stretching |
| 10:15 p.m. | Read quietly |
| 10:25 p.m. | Lights down and relax |
| 10:30 p.m. | Bedtime |
If you skip your daily routine one night, pick it back up the following evening. Maintaining a healthy lifestyle doesn’t have to be flawless!
A consistent bedtime routine can help your body and mind prepare for restful sleep. Simple habits such as keeping a regular sleep schedule, reducing screen use before bed, and creating a quiet, comfortable bedroom can support better sleep quality.
Final Takeaway
A nighttime routine may be useful to establish a pattern of daytime activities and sleep. Just a few simple things to help bedtime be more organized: Reading, relaxation, turning off screens, taking a warm shower, and making a comfortable bedroom.
Select activities that will fit your lifestyle, but be realistic about the routine. It’s better to have a consistent schedule than a complicated one.
If sleep is still an issue, talk to a health care provider to discuss what may be causing the issue and what help is available.
Dr. Khizrana Begum is a qualified medical professional with MBBS and MD qualifications and 5+ years of experience in the medical field. She works as a General Physician and Dermatologist, with knowledge spanning general medicine, dermatology, preventive healthcare and skin health.
As a medical reviewer, Dr. Khizrana Begum reviews health and wellness content for medical accuracy, clarity and authenticity.
Sameena Begum reviews content for clarity, accuracy and reader usefulness. Her review process helps ensure that published information is clearly presented, relevant and easy for readers to understand.
Syeda Yasmeen is a Health & Wellness Writer at InHumanBeing.com. She creates clear and reader-focused content across health, nutrition, wellness, women’s health, men’s health and babies’ health.
