The importance of a bedtime routine

You probably have a morning routine, right?

• alarm goes off at 6:30am

• hit snooze

• snooze

• alarm goes off at 6:40am

• hit snooze again

• snooze

• alarm goes off at 6:50am

• snooze again, maybe

• definitely, out of bed by 7:00am

• get up

• maybe you work out… do a few push-ups, sit-ups, or basic stretches

• shower

• get dressed

• do hair (and perhaps, make-up)

• make coffee or green tea… cereal or oatmeal… eggs, even.

• eat

• brush teeth

• maybe, you read The New York Times online or listen to NPR or watch Good Morning, America or like me, you spend 5 minutes with Trevor Noah from The Daily Show on Instagram

• grab your keys and go

Chances are you created this morning routine without even thinking about it.

It’s just what you did.

It seemed to work. It got you out of bed and to work every day.

So, now, it’s just what you do.

It’s this thing you created without even trying.

It’s the necessary steps for you to get yourself out the door every morning.

So, THIS is your morning routine.

Tweak it if you wish, but basically...

You’re a person living in the world, getting up, getting yourself dressed, presentable, and to work on-time (usually).

Let’s say it works for you.

But, do you have a bedtime routine?

Now, logic would say:

In order to get up in the morning, we need to go to bed the night before, right?

This is basic Life 101-type stuff.

But have you ever stopped to consider creating a bedtime routine?

Remember when you were a kid and you had a bedtime?

When was your bedtime?

Do you remember...?

Mine was 9:00pm.

Very occasionally, on a Wednesday night... if I begged and pleaded... my mom would let me stay up ‘til 9:30pm so I could watch The Facts of Life.

About a half-hour before bed, your parents might’ve announced,

• “OK, put your toys away.”

• And, “Go get your pajamas on.”

• Then it was, “Brush your teeth.”

• Then, “Did you brush your teeth?”

• And, “Do I need to go check your toothbrush?”

• Then, “OK, time for bed.”

• Maybe a quick story and lights out.

Why did they do this?

It wasn’t just because you were driving them crazy and they wanted some alone time.

Most parents realize the importance of rest and routine for their children.

They notice when their child is sleep-deprived and cranky and lacks focus.

But somehow, when we grow up, we don’t do this for ourselves.

As adults, we still need a regular bedtime and bedtime routine to be our most productive, most happy, least-cranky selves.

Bedtime routines are important to tell your body it’s time to relax and go to sleep.

bedtime routines are the ultimate time management technique

I know I need my sleep.

I can feel the difference in my productivity and happiness-levels when I get 6-1/2 hours of sleep vs. 7-1/2 hours or 8.

Oh, 8 hours of sleep, I love you!

So, I’d like to challenge you to create your bedtime routine right now.

First, decide how many hours of sleep you want and work backward from the time you need to wake up.

So... If you need to get up at 6:30am and you feel your best after 7-1/2 hours sleep, then you’ll need to be in bed by 11:00pm.

And if you want to split hairs (which I do), I’d say be in bed by 10:30pm, really — to account for the few minutes it takes to get to sleep, plus+ there’s that 4:45am trip to the bathroom that cuts into your sleep minutes.

Then ask yourself:

What do I need to wind down before bed?

How can you use this time to prepare for the next day? What’s something you can do for a little “me time?”

Get as detailed as possible.

My evening routine, the thing that tells my brain it’s winding down for bed:

• About 45 minutes to an hour before bedtime...

• We turn off all “devices” — TV / computers / phones

• Turn off the overhead lights and use lamps with low-watt bulbs.

• Shower.

• Dry hair.

• Floss and brush teeth.

• Sometimes, we read or just talk.

• Go to bed.

I’m usually asleep within 3 minutes.

For you, maybe you’ll write in a journal, pick out your outfit for tomorrow or use some essential oils to wind down.

Your turn...!

What do you need to wind down before bed?

Write it all down.

Then, give it a try — Do it all.

See how long it takes you.

Then the following night, work backwards on the clock. Start that new bedtime routine at the right time to get you to bed on-time.

TIPS FOR GREAT SLEEP:

• Stop the caffeine intake after 2:00pm — Caffeine stays in your system for about 6 hours.

• Leave work on-time — Working too late can bleed into your evening routine and make it difficult to turn your brain off at bedtime.

• Stop drinking water 2-3 hours before bed — See 4:45am bathroom break above.

• Speaking of drinking... Stop drinking alcohol 2-3 hours before bed — Alcohol may seem to help you get to sleep fast, but it will not lead to a restful night sleep — Think: crazy dreams and that erp-y stomach at 3:00am.

• Turn off computers, smartphone, and TV at least one hour before bed — The blue light (and news in your brain) will keep you awake.

• Once your head hits the pillow, find your day’s “happy moment.” It’s the best moment from your day — Maybe it was when you made your co-worker crack up laughing or when the sun hit your face when you went out for a quick walk at lunch.

Now, get to bed, will ya?

* * *

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