Build a Better Bedtime Routine for Adults 

Build a Better Bedtime Routine for Adults 

Despite being tired from long working days, adults today find it extremely hard to establish a bedtime routine and a healthy sleep schedule. The reasons for a bad sleep cycle can vary individually. Cell phones, tablets and television can be considered one of the culprits, acting as a distraction right when you are getting ready to sleep.  

Almost every hobby we have has now become available on our phones, whether it is simply a game of Ludo or a suspense thriller TV series on Netflix. There is no limit to the things that can occupy us on the phone. It is up to us to make efforts to set up a better bedtime routine. You can opt to take assistance from a wellness coach London to set up a better routine.

Why is it important to establish a sleep schedule? 

Old sayings like ‘going to bed early and rising early help to be wealthy, healthy, and wise’ and ‘early bird catches the worm’ may have lost their meaning in today’s world, but their wisdom still rings true. 

We may not realize it, but many of our health issues these days are related to poor sleep habits. We work really hard for a living these days but that can eventually take a toll on our body. 

It is best to establish a consistent sleep schedule early on so that you do not have to face the consequences of an unhealthy lifestyle later on.

Create your ideal pre-bedtime environment.

Another thing that affects our sleep is the environment of our bedroom. A noisy and cluttered bedroom space would not help you to fall asleep. A relaxing atmosphere can be different for everyone. 

Scented candles designed specifically for relaxation can really help. Playing soothing music in the background can put some people right to sleep, and for others, a cup of chamomile tea is the way to go. 

Take time to wind down. 

Our minds take some time to wind down from our daily activities, and using your phone right before falling asleep does not help. It is wise to put your phone aside at least one to two hours before falling asleep. 

The bottom line is that it is up to you to make your place ideal for a good night’s sleep. As mentioned earlier, screen time before bed not only causes distractions but can also affect the quality of our sleep. 

You can use that time to read your favourite novel or to take up other hobbies that support a better bedtime routine.

Avoid stimulants before going to bed. 

There are so many things that act as stimulants for us, especially when it comes to food. It is imperative to be conscious about what you eat or drink close to bedtime. Coffee, sugar, and energy drinks are some common stimulants that must be avoided in the evening.

In contrast to stimulants, you can opt for activities that help your mind and body relax so it can become easier for you to fall asleep. Yoga and medication are usually recommended to be practised in the morning, but several yoga poses, like child pose and puppy pose, can help you relax at night. 

Sleep Hygiene Tips

Sleeping on clean sheets and pillowcases that smell like your favourite detergent will help you maintain good sleep hygiene. Other techniques, like mild massage, can really help you loosen your muscles, leading to a peaceful sleep. 

Recognize sleep issues early on. 

There are various methods that can help you relax before bedtime, but for some people, they might not be effective. If you have a really hard time falling asleep on a regular basis, you should consult a doctor.

Sometimes, sleep disorders can go unnoticed, and they can have consequences in the long run. Mental health issues like depression, overthinking and anxiety, weight gain, stroke and epilepsy are some health problems that can be a result of lack of sleep. 


In today’s competitive world, it is normal to feel like you are not keeping up with others, whether it is your education or your career. But pushing your body to its limits in search of success is not going to help you to get there faster. 

On the contrary, a lack of proper rest and sleep can slow you down significantly. The human body can accomplish a lot, but it cannot function well without getting the required rest. 

So, instead of waiting for sleep to come to you naturally, make sure you are taking steps to help you fall asleep. Sleeping and waking up at a fixed time can help you avoid health problems, and it will leave you with a better mood and more energy throughout the day. 

People who find it hard to sleep must consider changing their sleep habits and try to find a better bedtime routine. Remember, help is always available if you just ask for it. If you are facing difficulty in establishing a sleep routine, you can get help from a health and lifestyle coach at Physical Wellbeing.

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