The Ultimate Bedtime Routine for Adults: Steps to Better Sleep

According to the Sleep Foundation, maintaining a sleep schedule that you can stick to is one of the best things you can do to create healthy sleeping habits. Humans are creatures of habit, and since sleep is one of the most important things we need for survival, it’s essential to establish a good bedtime routine to ensure you’re getting the hours of sleep you need.

We’re here to provide a comprehensive guide on the importance of a bedtime routine for adults and how it can improve sleep quality. We’ll offer actionable tips and strategies for establishing an effective bedtime routine and get you on track for a better sleep schedule.

Why Is a Consistent Bedtime Routine Important for Adults?

When you follow a familiar bedtime routine, your body starts recognizing when to prepare for sleep. When you sleep better, you'll feel more energized during the day, which can increase productivity and general happiness.

Finding what works for you is the key to a successful bedtime routine. We recommend trying different methods until you find what works. Once you have a set routine, stick with it so it becomes a habit.

How To Create a Good Bedtime Routine for Adults

While life is bound to get in the way sometimes from getting the ideal number of sleep hours, there are still things you can do nightly to ensure you’re getting enough rest.

The Mayo Clinic suggests these six steps:

• Stick to a Sleep Schedule

The recommended amount of sleep for adults is seven hours, so make sure you set enough time aside. The most important thing is going to bed and waking up at the same time each day — including weekends — to build a nighttime routine.

• Pay Attention to What You Eat and Drink

Avoid eating heavy meals before bedtime since fullness can keep you awake, and also avoid nicotine, caffeine, and alcohol at least four hours before going to bed. These substances act as stimulants, both mentally and physically.

• Create a Restful Environment

Keeping your room in a restful environment will help calm and soothe you before bedtime. Keep a cool, dark atmosphere, and avoid screen time, as the light will stimulate you more. As an alternative to scrolling through social media, you can read before bed to help relax you. You can also choose a scent for a good night's sleep to help promote relaxation.

It’s also important to sleep with the right linens. If you’re a warm sleeper, consider obtaining sheets that are breathable, keeping you cool. If you’re a cold sleeper, invest in a quilt to keep you warm while you sleep.  

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• Limit Daytime Naps

Naps can interfere with sleep. Avoid napping late in the day, and if you do nap earlier on, make sure it’s no longer than an hour tops.

• Include Physical Activity in Your Daily Routine

Physical activity can promote better sleep. Staying active and spending time outside can help make you feel naturally tired. Even a good stretch can help you unwind. Exercise is good for your health anyway, so it’s a win-win!

• Manage Worries

If your brain likes to turn on at night and list through all the concerns in your life, such as jobs, relationships, worries, and so on, consider getting a journal. Listing out all your thoughts before bed can help organize them on paper and get them out of your head. Deep breathing can also help calm the mind.

If you continue to still have sleepless nights, consider going to your primary care provider to speak with them about your mental health concerns.

What Happens if You Don’t Get Enough Sleep?

Per the National Heart, Lung, and Blood Institute, “sleep deprivation is a condition that occurs if you don't get enough sleep. Sleep deficiency is a broader concept. It occurs if you have one or more of the following:

• You don't get enough sleep (sleep deprivation)
• You sleep at the wrong time of day
• You don't sleep well or get all the different types of sleep your body needs
• You have a sleep disorder that prevents you from getting enough sleep or causes poor-quality sleep

Sleep deficiency is linked to many chronic health problems, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression.”

It is also linked to a higher chance of injury in adults, teens, and children.

While you’re sleep-deprived, there is also a chance of making mistakes. These can be costly, even deadly if you get into an accident.

Add Calming Bedroom Colors to Your Sleep Space

Choosing calming bedroom colors will turn your bedroom into a sleep sanctuary where you can rest and recharge.

This can cover anything from your walls to your comforter color.

The following colors promote a sense of calm:

• Blue: Blue is a color that helps to reduce energy levels and promotes a sense of calm. Too much blue can make you sad, so it helps to add some other soothing colors to complement blue tones in your sleep space. 
• Gray: Gray, a fantastic neutral color, is a versatile choice that promotes calm. Its adaptability allows it to complement almost all the colors you can use to create a tranquil sleep space, giving you the power to design your ideal bedroom.
• Green: Green is one of the most common colors in nature and has a soothing effect on the mind. Avoid bright shades to infuse your bedroom with this color’s calming effects. 
• Pastel pink: Pastel pinks reduce the red in pink and have a soothing effect, making them a reassuringly suitable choice for a bedroom space.
• Pastel yellow: Pastel shades of yellow have a calming effect, and they can confidently transform your bedroom into a relaxing space.
• Tan: Tan is a neutral tone that helps to put the mind at ease and makes you feel comfortable, which can help you to get a restful sleep. 
• White: White is a neutral color that goes well with the other soothing colors listed here, making it an excellent option for your bedroom wall color.

With a calm sleep space featuring soothing bedroom colors, you’ll be able to get the restful sleep you need for your physical and mental health. 

Sleep Better With Southshore Fine Linens

Creating an ideal sleep space can help you get the rest you need and protect your physical and mental health. Establishing a good sleep routine is one of the most effective ways to ensure a good night’s rest.

If you struggle to get comfortable at night, check out the luxurious bedding offered at Southshore Fine Linens.