Remember those childhood nights when bedtime was a whole ritual? Dinner, bath, storytime, warm milk, lights out—all at the same time, every night. It wasn’t just about getting us to bed; it was a system designed to cue our bodies that it was time to wind down and sleep. For decades, parents have used this tried-and-true routine to help kids drift off peacefully.
But somewhere along the way, as adults, we’ve ditched that structure. Late work nights, social events, endless phone scrolling—it’s no wonder we’re tossing and turning. Without those familiar signals, our bodies don’t know when to shut off.
Here’s the truth: a solid bedtime routine isn’t just for kids. If you want better sleep, you need to build one. But what should that look like?
Set Your Sleep Schedule
Establishing a sleep schedule isn’t just for the disciplined—it’s the secret to getting that deep, refreshing sleep your body craves. Here’s how to lock it in:
- Stick to a Set Wake-Up Time: Whether it’s Monday morning or the weekend, waking up at the same time every day trains your body to expect rest and rise consistently. Flipping between late nights and early mornings keeps your sleep cycle in chaos.
- Prioritise Sleep: We all love a good Netflix binge or catching up with friends, but sleep should be non-negotiable. Figure out your ideal wake-up time, then work backwards to set a realistic bedtime. Make sleep a priority, not an afterthought.
- Make Small Changes: Trying to overhaul your sleep schedule in one night? Not a great idea. Adjust your bedtime in small steps, maybe 15–30 minutes earlier each night, to ease into a new routine.
- Keep Naps Short and Sweet: Sure, naps can be lifesavers, but too much daytime snoozing can wreck your night-time sleep. If you do nap, keep it brief and aim for early afternoon, so you’re still tired come bedtime.
Master Your Nightly Routine
Your body craves consistency, and a pre-bed routine can work like a charm to help you fall asleep faster. Here’s how to build yours:
- Create a Set Sequence: Whether it’s having a bath, putting on comfy PJs or brushing your teeth, a regular bedtime sequence signals to your brain that it’s time to rest.
- Give Yourself 30 Minutes to Wind Down: Ditch the hectic pace. Soft music, light stretching, or some laid-back reading are perfect ways to ease into sleep mode.
- Dim the Lights: Bright lights disrupt melatonin, the hormone that gets you sleepy. Opt for soft, ambient lighting an hour before bed to encourage relaxation.
- Unplug From Screens: Phones, tablets, and laptops? They’re your sleep’s worst enemy. Aim for 30-60 minutes of device-free time before bed. Blue light from screens confuses your brain into thinking it’s still daytime.
- Try Relaxation Techniques: Meditation, breathing exercises, or even a calming Night Drink (containing supplements that aid sleep) from Ten PM can help take the edge off, making it easier to relax into sleep.
Daily Habits for Better Sleep
It’s not just what you do at bedtime that matters; your daytime habits play a huge role too:
- Soak Up Some Sun: Natural light keeps your circadian rhythm in check, helping you stay energised during the day and sleepy at night.
- Move Your Body: Regular physical activity can make falling asleep easier. Even a short walk can help.
- Cut Back on Caffeine and Alcohol: Caffeine can keep you wired, and while alcohol might make you feel drowsy, it disrupts your sleep cycle later in the night. Try to avoid both in the late afternoon and evening.
- Don’t Eat Too Late: Eating a heavy meal close to bedtime? You’ll likely still be digesting when you should be snoozing. Stick to lighter snacks or even a Calm Bar (containing supplements to aid calm and relaxation) if you’re hungry before bed.
Optimise Your Sleep Sanctuary
The perfect sleep environment is key to uninterrupted rest. Here’s how to turn your bedroom into a sleep haven:
- Get a Comfortable Mattress and Pillow: Invest in quality bedding that supports your body and feels great. You’ll thank yourself later.
- Set a Cool Temperature: Aim for a cool, cosy bedroom. Most people sleep best in a space around 65°F.
- Block Out Light and Noise: Use blackout curtains, earplugs, or white noise to eliminate distractions and create the perfect sleep bubble.
- Incorporate Calming Scents: Lavender or chamomile scents can create a peaceful atmosphere that helps you drift off more easily.
Remember creating a bedtime routine isn’t just for kids.
