A bedtime routine for better sleep: what really helps
Sleep
Key points
- A consistent wake time is the foundation, even on weekends.
- Reading on a light-emitting screen before bed delays sleep and melatonin.
- Afternoon caffeine and evening alcohol worsen sleep.
- Sleep hygiene helps prevent problems, but chronic insomnia needs CBT-I.
Why a routine
The body likes predictability. A regular evening routine signals to the brain that it is time to wind down, and a consistent wake time anchors your body clock.
What research says about sleep hygiene
A review of the evidence found that most sleep hygiene recommendations, including a regular schedule, limiting caffeine, alcohol and nicotine, exercise and a comfortable bedroom, are supported by research, though each has a modest effect on its own (Irish et al., 2015).
A 60-minute wind-down routine
- 60 minutes before bed: finish work and chores; dim the lights.
- 45 minutes: put away screens; prepare tomorrow’s things.
- 30 minutes: warm shower, light stretching or slow breathing.
- 15 minutes: read a printed book or listen to calm music in bed.
Why screens keep you awake
In a controlled study, reading on a light-emitting e-reader before bed, compared with a printed book, made it take longer to fall asleep, delayed and suppressed melatonin and reduced alertness the next morning (Chang et al., 2015). Engaging content adds to the problem.
The daytime matters too
- Get morning light and move during the day.
- Have your last coffee by early afternoon.
- Avoid heavy meals and alcohol late in the evening.
Your bedroom
Dark, quiet and cool, with a comfortable mattress. Use the bed only for sleep and sex.
When a routine is not enough
If you have chronic insomnia, a routine alone rarely solves it. CBT-I is the most effective treatment (Trauer et al., 2015).
Frequently asked questions
How long should a bedtime routine be?
About 30 to 60 minutes is enough for most people. Consistency matters more than length.
Is it OK to read in bed?
Reading a printed book in dim light is fine for most people. If you have insomnia, CBT-I usually recommends reading in another room until sleepy.
Sources
- Irish et al. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews 22:23-36. doi:10.1016/j.smrv.2014.10.001
- Chang et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences 112(4):1232-1237. doi:10.1073/pnas.1418490112
- Trauer et al. (2015). Cognitive Behavioral Therapy for Chronic Insomnia. Annals of Internal Medicine 163(3):191-204. doi:10.7326/M14-2841
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