The Best Daily Routine for Sleep

Create the ideal daily routine for better sleep quality with practical tips on timing, environment, exercise, and pre-bedtime habits.

The following is a guest post from my bloggy friend Taylor McKnight on behalf of Earthly Threads.  Interested in having a guest post on my website? Click here for my guest post submission form.

The Sleep-Optimized Day: Building Habits for Restorative Rest

If you struggle to sleep, you should think about your habits. Developing a solid daily routine will regulate your body and help you not just go to sleep but get a good night’s sleep. You can change your lifestyle today by adopting some of the following tips. 

Know When You Want to Sleep 

The first step is to know when you want to fall asleep and for how long. Some people need eight hours of sleep a night and others may need less or more. Many times your body gets used to a set amount of sleep to obtain so it can function. Knowing your goals helps you set up your day for success. Once you know when you want to sleep, you can build your routine to support this. 

Structure Is Important 

Daily habits build structure and help your body regulate throughout the day. It is wise to try and wake up at the same time, exercise, and create a daily to-do list. The timing of your routine is up to you and is different with each individual. The more intentionally you include it throughout the day, the easier it will be to sleep later in the day. 

Exercising During the Day Helps 

If you lead an active lifestyle, you will be more likely to fall asleep later in the day. This does not mean you have run marathons. Instead, committing to just 30 minutes of activity a day will help you sleep later on. You could take a mid-day walk, run in the morning, or try yoga. Some choose to run later in the day so they stay up later, but this also makes them tired come night. With each person and their routine will depict the key time for activity.

Incorporate a Bedtime Snack or Beverage 

Try to stop eating for the day around 6pm. If you have a large meal late at night, you could create some digestive issues or need to use the bathroom just as you are falling asleep. Conversely, you do not want to go to sleep hungry or dehydrated. If you do eat make sure to avoid foods with high sugar or caffeine. Both of these could add immediate energy to you and keep you awake. Try adding a cup of tea or warm milk to your night-time routine or some fruit. This will calm your mind, improve your digestive system, and help you fall asleep. 

Warm Shower or Bath 

A warm bath or shower helps regulate your hormones and relax you. Try adding lavender, eucalyptus, or melatonin products to your shower. A warm bath has been proven to help people go to sleep. You increase your temperature from the water and then cool down afterwards, which creates a cozy feeling. The more relaxed you are, the easier it is to signal that bedtime is coming. 

Consider Your Breathing 

Some people like to stretch and meditate before bed. Relaxation exercises help you relieve tension and relax. Experts recommend starting and ending your day with intentional stretches or yoga, which improves your focus and mindfulness. Regular stretching also prevents potential cramping you could experience through the night. 

Assess Your Bedroom’s Lighting 

Signal that it is time to sleep by trying to make the room darker. Try pulling down your shades or closing your curtains to keep out light. Some people need complete quiet to sleep and others need white noise. When you wake, open your shades and allow the sunshine to pour in. 

Cool Down the Room 

People tend to fall asleep once they cool down their bodies. The temperature should be between 60 and 71 Fahrenheit. Experiment with the temperature so you know what works for you. If it is winter, try adding a dehumidifier to the space to make it even cozier.

Think About How to Set the Mood 

Music or soothing sounds can help you fall asleep. Some people will use apps that mimic calming sounds like rain or ocean waves. You can also try lighting a candle or turning off all lights aside from a night light. Setting the tone and darkening the room trains your body. Many products exist to help with this. For example, bamboo bedding is said to provide a cooling and calming sensation that help most get some immediate rest.

Keep Electronics Away from Bed 

When it is time to sleep, try to create habits that signal this to your brain. You might want to change into pajamas, turn on an electric blanket, and light a candle. Make sure to turn off televisions, laptops, and even your phone. The blue light can trick your brain into thinking it is daytime, and the devices make it tougher to fall asleep. If you need something to do before sleep, think about reading, listening to music, or writing in a journal. 

Be Mindful of Caffeine 

Too much caffeine can make it hard to sleep later. If you like coffee or tea, try to cut out caffeinated items by mid-day. You can always try decaffeinated beverages as a nightcap. 

Building habits will take time. Soon, you will cut out late nights tossing and turning and wake feeling refreshed. A regular sleep routine reduces anxiety and stress, and you will see your energy levels improve. Taking the time to relax and rest improves your quality of life.